Do you test your blood pressure regularly? And you see the index is higher than normal but lower than the level of high blood pressure patient. You may suffer prehypertension. Both prehypertension and hypertension are serious diseases to heart attacks as well as strokes. With the busy and stressful life, high blood pressure develops faster with every passing day at youth. To tame this disease let consult these following steps.
Take a healthy diet
We can’t survive without foods. But if you are not smart in choosing food, your health, and your heart can be affected badly. Therefore, it is recommended to build a new nutrient menu without sodium and more potassium. It is because potassium can help lower blood pressure, which can help prevent prehypertension. It is also a good thing to supplement plenty of fruit, vegetable, whole grains. You should use more poultry, fish than meat with much fat.
Cut down salt in your diet
According to The Dietary Guidelines for Americans, one adult just can use less than 2300 milligrams of salt a day. But with people who are older than 51 years old, the allowable limit is 1500 milligrams a day. To reduce salt in your meal, there are some ways:
- Read clearly sodium contents on the label of each product to compare with many brands and find out lowest sodium one.
- Restrict fast-food and dining out.
- Avoid processed foods such as canned meat, ham, bacon, etc or frozen dinners and instant noodles.
- Decrease dramatically salt in daily cooking.
Do more exercise
Physical activity is an effective way to lower blood pressure. Not only it avoids stress, but also wards off the risk of other problems like cardiovascular, muscle, bone, circulation. You should know that it is necessary for healthy adults to take 15 minutes of vigorous aerobic activity or 30 minutes of moderate aerobic a day. If you are too busy, you can jog or run every morning.
These physical activities above also help you lose weight. If you are overweight, losing even 2.3 kilograms can lower your blood pressure. Keeping a reasonable weight can help you prevent hypertension and heart- related health problems.
Limit drinking and smoking
Alcohol and smoke play a big role in causing for hypertension if you abuse them. On average, women of all ages can be allowed one drink a day, and for men younger 65 years old, two drinks a day is acceptable. However, you can use wine instead of liquor because wine doesn’t include high alcohol concentration.
Nowadays, a lot of people have been facing with stress because of work pressure, illness, family, relationships, etc. Stress can contribute a large part of developing hypertension. To avoid stress, you just need to change some of your lifestyle such as get regular exercise, sleep enough, practice deep breathing, get away anger. Let reduce stress as much as possible.
Test your blood pressure regularly
You needn’t come to the hospital to take a test for your blood pressure level, you can buy a home monitor. It is advisable to use twice a day, in the morning and at night. Remember that before gauging, you shouldn’t smoke, drink coffee, use eye drops, vigorous activity to get an exact result. If you follow usually, you can know how to adjust your habit.
Overall, the good news is that pre-hypertension will not become hypertension if you know how to change the bad habits by following the basic steps above.
Hello Health Group does not provide medical advice, diagnosis or treatment.