12 Steps To Prevent High Blood Pressure?
About 95% of high blood pressure incidents have unknown causes, as admitted by medical people who have researched about it for decades. You can even have it without you knowing it, even if you think you are healthy. Because of this risk, you must constantly know your blood pressure and have it checked regularly.
As you know, smoking and coffee causes a temporary rise in your blood pressure, so don't smoke or drink coffee for at least thirty minutes before you have your blood pressure taken. If you're a smoker, you should know that you have a higher risk of developing high blood pressure than a non-smoker.
Other reasons that increase your risk include high cholesterol, diabetes, stroke, heart disease, or other medical conditions, or if you're over the age of 60, or if you are of menopausal age. When you check your blood pressure, it is normal that there will be fluctuations, and a one time high reading doesn't necessarily mean you have hypertension. Be alarmed when those readings are consistently high, because that is the time when a diagnosis is made. The medications that you are taking may also contribute to the rise in your blood pressure.
There are changes you can make in your diet and in your lifestyle that can help reduce the risk and possibly even prevent high blood pressure. These are listed below. The more you can adopt into your life, the more you lower your risk for developing hypertension.
> Limit alcohol to two drinks per day or even less
> Maintain a healthy weight and lose weight if needed
> Cut your fat intake to less than 30%
> Limit added salt and be mindful of sodium content in prepared foods
> Exercise regularly at a moderate level of intensity several times a week
> Stop smoking
> Be sure you get at least 1000 mg (milligrams) of calcium every day. Good sources are dairy products, broccoli, canned salmon, figs, tofu and kale
> You also need 2500-3000 mg of potassium daily. Get that from fresh veggies and fruit, nuts and dairy products. Look for low fat brands of dairy products.
> Get 350-400 mg of magnesium daily. You'll find it in dark green veggies, whole grains, seafood, legumes, nuts, and soybeans.
> Get a good night's sleep. Inadequate sleep can actually raise your blood pressure even higher if you already have hypertension.
> Relax more. Reduce the stress in your life, particularly if you have risk factors for high blood pressure. Consider taking up yoga or meditation to learn how to relax.
> If you drink a lot of coffee (more than 2-4 cups) every day, consider cutting back or eliminating it altogether. It can help lower your blood pressure, but only slightly.
Another thing that you can do to lower your blood pressure is by using the Natural High Blood Pressure Program I developed. The program helps lower your readings in a natural way.
You only need to do a few simple exercises, and you only need a few minutes each day to do them. The program has been highly successful in lowering the blood pressure of hundreds of people safely and naturally.
About 95% of high blood pressure incidents have unknown causes, as admitted by medical people who have researched about it for decades. You can even have it without you knowing it, even if you think you are healthy. Because of this risk, you must constantly know your blood pressure and have it checked regularly.
As you know, smoking and coffee causes a temporary rise in your blood pressure, so don't smoke or drink coffee for at least thirty minutes before you have your blood pressure taken. If you're a smoker, you should know that you have a higher risk of developing high blood pressure than a non-smoker.
Other reasons that increase your risk include high cholesterol, diabetes, stroke, heart disease, or other medical conditions, or if you're over the age of 60, or if you are of menopausal age. When you check your blood pressure, it is normal that there will be fluctuations, and a one time high reading doesn't necessarily mean you have hypertension. Be alarmed when those readings are consistently high, because that is the time when a diagnosis is made. The medications that you are taking may also contribute to the rise in your blood pressure.
There are changes you can make in your diet and in your lifestyle that can help reduce the risk and possibly even prevent high blood pressure. These are listed below. The more you can adopt into your life, the more you lower your risk for developing hypertension.
> Limit alcohol to two drinks per day or even less
> Maintain a healthy weight and lose weight if needed
> Cut your fat intake to less than 30%
> Limit added salt and be mindful of sodium content in prepared foods
> Exercise regularly at a moderate level of intensity several times a week
> Stop smoking
> Be sure you get at least 1000 mg (milligrams) of calcium every day. Good sources are dairy products, broccoli, canned salmon, figs, tofu and kale
> You also need 2500-3000 mg of potassium daily. Get that from fresh veggies and fruit, nuts and dairy products. Look for low fat brands of dairy products.
> Get 350-400 mg of magnesium daily. You'll find it in dark green veggies, whole grains, seafood, legumes, nuts, and soybeans.
> Get a good night's sleep. Inadequate sleep can actually raise your blood pressure even higher if you already have hypertension.
> Relax more. Reduce the stress in your life, particularly if you have risk factors for high blood pressure. Consider taking up yoga or meditation to learn how to relax.
> If you drink a lot of coffee (more than 2-4 cups) every day, consider cutting back or eliminating it altogether. It can help lower your blood pressure, but only slightly.
Another thing that you can do to lower your blood pressure is by using the Natural High Blood Pressure Program I developed. The program helps lower your readings in a natural way.
You only need to do a few simple exercises, and you only need a few minutes each day to do them. The program has been highly successful in lowering the blood pressure of hundreds of people safely and naturally.