Wellness

How to prevent and lower high blood pressure

If you have risk factors for high blood pressure, you can take steps now to reduce your risk of developing this disease and its complications.

Add healthy foods to your diet

Slowly increase your intake of heart-healthy vegetables. Aim to eat more than seven servings of fruits and vegetables a day. Then try adding an extra serving daily for two weeks. After these two weeks, try adding an extra serving. The goal is to eat ten servings of fruits and vegetables a day.

Change the image you have of the average dinner plate

Instead of eating meat and three sides, create a dish that uses meat as a condiment. In other words, instead of eating a steak with a side salad, eat a larger salad and top it with a smaller portion of steak.

Reduce the sugar

Try to eat fewer sugary foods, especially flavored yogurts, cereals and sodas. Packaged foods hide unnecessary sugar, so be sure to read labels.

Set weight loss goals

Instead of setting yourself an arbitrary goal of “losing weight,” talk to your doctor about the ideal weight for you. This means that you should start by eating 500 fewer calories per day than you normally eat. Then decide what physical activity you can start to achieve that goal. If exercising five nights a week is too much to fit into your schedule, aim for one more night than you currently do. When it fits comfortably into your schedule, add another evening.

Monitor your blood pressure regularly

The best way to prevent complications and avoid problems is to detect hypertension early. You can go to your doctor’s office to have your blood pressure measured, or your doctor may ask you to buy a cuff to measure your blood pressure at home.

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Dietary recommendations for people with high blood pressure

One of the easiest ways to treat hypertension and prevent possible complications is through your diet. What you eat can go a long way in reducing or eliminating high blood pressure.

Here are some of the most common dietary recommendations for people with hypertension.

Eat less meat and more plants

A plant-based diet is an easy way to increase fiber and reduce the amount of sodium and unhealthy saturated and trans fats you get from dairy and meat. Increase the amount of fruits, vegetables, leafy green vegetables and whole grains you eat. Instead of red meat, opt for healthier lean proteins like fish, poultry, or tofu.

Reduce dietary sodium

People with high blood pressure and those at increased risk of heart disease should keep their daily sodium intake between 1,500 and 2,300 milligrams per day. The best way to reduce sodium is to cook fresh foods more often. Avoid eating restaurant meals or pre-packaged foods, which are often very high in sodium.

Cut down on sweets

Sugary foods and drinks contain empty calories but have no nutritional content. If you want something sweet, try eating fresh fruit or small amounts of dark chocolate that hasn’t been sweetened with as much sugar. Studies from The Trusted Source suggest that regular consumption of dark chocolate can lower blood pressure.

What are the effects of high blood pressure on the body?

Because hypertension is often a silent condition, it can damage your body for years before symptoms become evident. If hypertension is left untreated, you can face serious and even life-threatening complications.

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Complications of hypertension are as follows

damaged arteries

Healthy arteries are flexible and strong. Blood flows freely and unobstructed through healthy arteries and vessels.

High blood pressure makes the arteries harder, tighter and less elastic. This damage makes it easier for dietary fat to deposit in the arteries and restricts blood flow. This damage can lead to increased blood pressure, blockages, and ultimately heart attack and stroke.

A damaged heart

High blood pressure makes your heart work too hard. The increased pressure in your blood vessels forces your heart muscles to pump more frequently and with greater force than a healthy heart should.

This can cause an enlarged heart. An enlarged heart increases the risk of the following problems:

– heart failure
– arrhythmias
– sudden cardiac death
– heart attack
– Damaged brain

Your brain needs a healthy supply of oxygen-rich blood to function properly. High blood pressure can reduce the blood supply to your brain:

– Temporary blockages of blood flow to the brain are called transient ischemic attacks (TIAs).
– Severe blockages in blood flow lead to the death of brain cells. This is called a stroke.
– Uncontrolled high blood pressure can also affect your memory and your ability to learn, remember, speak and reason. Treatment for hypertension often does not reverse or reverse the effects of uncontrolled hypertension. It does, however, reduce the risk of future problems.

Keep a diary of your blood pressure readings and bring it to your regular doctor visits. This can help your doctor catch any possible problems before the disease progresses.

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* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]

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