6 Effective Ways to prevent high blood pressure
High blood pressure is one of the diseases referred to as the ‘silent killer’. According to WHO (World Health Organization), high blood pressure in suffered by about one in three people and most do not realize their situation.
Although high blood pressure can not be treated, but the disease can be prevented by diet and lifestyle. Here are a few ways to lower high blood pressure, as reported by Health Me Up (19/04).
1. Reducing salt
Limiting salt intake in your diet can help control high blood pressure and prevent those who have not been exposed to high blood pressure. WHO recommends limiting sodium intake to 2,000 milligrams (the equivalent of five grams or one teaspoon of salt) a day. In addition, be aware of salt content in processed foods or packaged foods.
2. Add your consumption of potassium
Potassium helps lower blood pressure. It is recommended to consume as much as 3,510 milligrams of potassium a day. Some foods that contain potassium are peanuts, beans, vegetables like spinach, cabbage, and fruits such as bananas, papayas, and dates.
3. Dietary modification
Consume at least five servings of fruits and vegetables that are rich in fiber and less processed food portions. Avoid foods that contain a lot of salt. Fruits and vegetables are low in sodium and rich in potassium that can help lower blood pressure. Reduce fatty foods and fried foods.
4. Watch your weight
Blood pressure usually causes weight gain. Losing weight can help you lower your blood pressure. So it is true that the the heavier your body, the higher the blood pressure.
Stressful situations and stressful feelings normally raise blood pressure temporarily. Therefor, activity that keeps you active and exercising is a good way to control high blood pressure. Getting enough sleep, breathe, meditate, yoga, and exercising at least 30 minutes a day can help reduce stress. You should know the best exercise for people with hypertension.
6. Avoid alcohol
Too much alcohol can raise blood pressure. In the long term alcohol consumption can raise blood pressure permanently. for that reason, reduce or avoid alcohol as much as possible.
Those are some things you can do to lower high blood pressure and keep your high blood pressure remain stable. With the right lifestyle and by eating right, you can prevent hazards caused by high blood pressure.