How hard your heart has to work to pump blood defines your blood pressure. The narrowing or hardening of arteries results in high blood pressure (also referred to as hypertension). The condition puts you at greater risk of heart disease, stroke, artery damage, vision problems and metabolic syndrome.
Here are the healthy lifestyle choices that can help bring blood pressure back to normal levels and decrease your risk of complications associated with hypertension.
Limiting sodium
Sodium in the diet is one of the factors that you could be raising your blood pressure. So you need to manage the amount of sodium in your diet. Resist the urge to eat salty foods and do not sprinkle extra salt on your food. Stay away from preserved foods such as salted meats, canned food and pre-packaged meals which are typically high in sodium. When buying foodstuffs, always read the nutrition labels and go for the ones with the least amount of sodium.
Stop smoking and quit drinking
Quit smoking cigarettes and limit your alcohol consumption. Smoking can harm the walls of your blood vessels and lead to hardening of the arteries. Similarly, alcohol can raise your blood pressure. If you do drink, limit yourself to one to two drinks per day.
Self-monitoring
Home blood pressure monitoring is becoming increasing popular. According to a study people who used home blood pressure monitoring had better control of their blood pressure. Automatic blood pressure monitor is most preferred for home blood pressure monitoring. Most of the devices available to measure blood pressure are fully automatic and easy to use. Consult your health care provider if they are not in the healthy range.
Stay active
Exercise on a regular basis as it helps lower your blood pressure naturally, besides keeping your heart healthy and manage weight. Aim for at least 30 minutes of exercise daily.
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