Hypertension or high blood pressure is a primary risk factor for cardiovascular diseases such as stroke, heart attack, or aneurysm. According to studies, almost half of all adults in the United States have high blood pressure. Sadly, not everyone who has this condition is aware of it. So if are lucky enough to find out that you have hypertension, it is important that you know how to control it. Here are 7 tips that will help you control your hypertension.
1. Follow A Healthy Diet
Aside from genetics, one of the main causes of hypertension is an unhealthy diet. So if you want to lower your blood pressure, it is important that you follow a healthy diet. Try to avoid fatty foods because the cholesterol that they contain will clog up your arteries in the long run. You should strive to have a more balanced diet.
Make fruits and vegetables a constant in your diet. They will provide you with all sorts of vitamins and minerals. They also have fiber, which makes your bowel movement a lot smoother. If you are going to eat protein it is best that you use leaner meats such as chicken and fish. They are less fatty and still offer the same amount of protein.
2. Watch your Weight
If you are overweight or obese, there is a greater chance that you’ll develop hypertension later in life. So it is very important that you watch your weight. One of the clear indications of unhealthy weight is a larger than average waistline. So aside from checking your weight, you should also check your waistline.
If you want to maintain a healthy weight, you should make sure that you don’t eat more than what your body requires. You should measure your daily caloric needs and stay within that limit. Eating more than what you need, will ultimately have you gain weight. Aside from eating within your daily caloric needs, you should also make exercise a part of your day-to-day regimen.
Luckily there are many ways you could work out. If you want to increase your cardiovascular endurance, it is important that you take up exercises such as jogging or hiking. You could also try other sports such as basketball, football or even martial arts. It is advisable that you work out regularly to stave off the pound, however, you should not overdo it as well.
Remember that you have hypertension, so if you put too much stress on your body, your heart may give up on you. So you should balance your workouts.
3. Minimize Your Sodium Intake
If you want to control your hypertension, it is important that you minimize your sodium intake. Sodium is common in most foods, and it is used as both a binder and a stabilizer. It is also used as a flavoring for foods. It is a necessity for the human body because they help conduct nerve impulses and contract and relax muscles.
They also help maintain the body’s balance of salt and water. However, if you consume too much sodium, it can lead to an imbalance within your blood, and ultimately lead to high blood pressure, stroke, and heart disease. So as a rule, it is best that limit your sodium intake to at least 500 mg, which is the minimum amount needed in order for the body to function properly.
4. Avoid Smoking
Smoking is one of the worst things a hypertensive person could do. When you smoke a cigarette the walls of the arteries become sticky with chemicals. This makes it easier for the fatty materials to clog and damage your arteries. If you are not careful, this might lead to serious diseases such as a stroke or a heart attack. So you should make sure that you avoid smoking as a whole.
5. Check Your Blood Pressure Regularly
Even if you try to live a healthier lifestyle, there will still be times where you will slip up. So it is best that you check your blood pressure on a regular basis. By doing so, you will be aware of any changes in your blood pressure, and make the necessary changes to your lifestyle.
Remember that hypertension is a very tricky condition to control. One day your blood pressure is ok, and it might be high the next. So you must have a blood pressure monitor in your home. If you are going to purchase a blood pressure monitor, it is important that you check with a hospital-grade blood pressure monitor supplier, click here for more info. This will ensure that your blood pressure monitor is of the best quality possible.
6. Reduce your Caffeine Intake
Although drinking coffee has its fair share of advantages, having too much caffeine in your bloodstream is not good either. It may lead to a faster pace in your heartbeat, and worse it may even develop into heart palpitations. This condition will even evolve to more serious diseases such as heart attacks and strokes. So if you have hypertension, it is best that you limit your caffeine intake.
7. Learn New Ways to Relax
Although genetics is a key factor in having hypertension, stress is yet another factor. So you should learn how to handle stress. Everyone experiences stress. It is a part of life, and it is unavoidable. However, if you don’t know how to regulate it, stress may end up damaging you. So it is imperative that learn new ways to relax. Try to take up meditation, because it can help you control your anxieties and fears. You could also try yoga exercises because their stretching exercises are very relaxing as well.
Hypertension is a dangerous condition that could lead to serious diseases such as stroke, heart attack, and aneurysm. So if you are afflicted with this condition, you should make sure that you keep tabs on it. With these tips, you will be able to effectively keep your hypertension under control.