Blood pressure is the result of pressure being put on the artery walls by the blood that flows through the arteries.Â Blood pressure of 140/90 or higher is considered to be high blood pressure.Â High blood pressure increases the risk of heart disease, kidney disease, hardening of the arteries, eye damage, stroke, and many other problems.Â High blood pressure can really be a silent killer, because it is often unaccompanied by side effects.Â Headaches can sometimes occur, but often the symptoms show themselves in the former of larger problems.Â Here are 5 tips for reducing your risk (and even eliminating if you follow them all) your risk of high blood pressure.
#1 â€“ Reduce the amount of alcohol in your diet.
Some studies have suggested that some alcohol in the diet can have a positive effect on health, but when it comes down to it the risk of excessively drinking far outweigh any benefits that could be found.Â Drinking alcohol should be kept to a minimum for optimum health.Â The empty calories also add-on weight which creates even more problems and risks.
#2 â€“ Reducing the amount of salt in your diet
Unhealthy individuals (which include those who already have high blood pressure) should limit their salt intake to 1500 mg per day and use sea salt whenever possible as it is a naturally derived substance which the body is more capable of absorbing.Â Healthy individuals should consume a max of 2300 mg of salt per day.Â If you feel as though youâ€™ve consumed too much salt for one day than adding some extra potassium can help balance it out.Â A banana per day keeps the sodium at bay.
#3 and #4 â€“ Lose Weight!
Weight loss is essential to lowering blood pressure, but it must be done through healthy exercise and controlling portion sizes.Â Healthy exercise routines include a warm up and cool down before and after each work out session.Â It also involves making sure youâ€™re not pushing yourself too hard.Â It is important to get your heart rate up, but if you are suffering from high blood pressure already or suffer from being overweight or obese than you should seek a doctor’s opinion and make sure that you have a structured and supervised program for at least a little while just to ensure your safety.
It is also important to know your weight loss and exercise personality.Â Are you impulsive, sociable, tenacious, oblivious, or uptight?Â Figure out what works best for you based off of your personality and not what seems like it is the right way to accomplish health.Â If it doesnâ€™t work for you youâ€™re not going to do it.Â Finally make sure that you schedule exercise into your everyday routine.
#5 â€“ Diet to control blood pressure
A healthy diet is the most important way to lower your blood pressure.Â By eliminating processed food from your diet and incorporating whole foods you will be getting so many more nutrients that will build up your energy, immunity, and overall health.
Naturally derived nutrients such as iron, folic acid, b-12, and L-citrulline can be absorbed more easily through whole foods but are also available through supplementation. You can also take heart health supplements to increase positiveÂ Amino Acids in your body.
By switching to whole foods youâ€™ll be eliminating toxins from your diet and improving your overall health.Â The good nutrients found within these foods will be able to outweigh any of the bad that you may consume.Â This is essential to getting rid of the buildup within your arteries and making those artery walls smooth and flexible again, instead of hard and stiff.Â This will allow the high blood pressure to decrease dramatically.
Whole foods diets are high in whole grains, fruits and vegetables and include low-fat dairy products and are low in saturated fats.Â If you donâ€™t know an ingredient on a label donâ€™t eat it (you could be eating human hair or bug guts for all you know) and the lean meats, poultry, and fish will leave you feeling so much better.
By following these 5 tips you can prevent or reverse high blood pressure easily as well as many other degenerative diseases that our plaguing our nations today.Â Donâ€™t be one of the people to suffer from a coronary event which happen every 25 seconds in the United States of America.Â Donâ€™t be one of the 2600 people who die from heart disease each day all over the world.Â This is a sad epidemic that we can turn around one person and one life at a time.