Also known as Hypertension, High blood pressure is a chronic disorder which affects the arteries resulting in an increased blood pressure. Hypertension is one of the leading causes for heart diseases, strokes, aneurysms and chronic kidney diseases etc. Hypertension is a common disease with more than 90% of its patients in the primary hyper tensional state and the rest in the secondary hyper tensional stage. It is quiet convenient for most patients to pop a pill to lower your blood pressure. But one should often avoid the use of medication as they might bring about several side effects.
Improvement in one’s diet and change in lifestyle can easily combat and alleviate the effects of blood pressure. Here’s a list of ways you can easily fight the signs and causes of high blood pressure.
Keeping A Close Check on Those Fats
It is a common misnomer for people to avoid foods that contain fats. The right intake of fats can ensure your insulin receptors work in their best condition. The Omega 3 and Omega 6 fats are present in large quantities in an average American meal but people need to regulate the ratio between the two. Too less Omega 3 compared to Omega 6 can cause disorders like insulin resistance which can give rise to a huge number of diseases including Hypertension.
Regulate The Use of Caffeine
While a cup of coffee a day for an average American can be a healthy habit, it can prove otherwise for those ailed with high blood pressure. While caffeine is a widely distributed drug which is legal in almost all the countries, its excessive intake is considered to be fatal and cause a plethora of health related problems. If you have hypertension, coffee, tea, cola and caffeine containing energy drinks are strictly not advised as they can aggravate your condition.
Power Walks and Exercise
Walking at a quick pace for a long stretch is one of the most efficient workouts and can reduce the blood pressure considerably by regulating the blood flow in the body. Regular exercise and workout will make sure that the body regulates the use of oxygen efficiently. Cardio workouts are also recommended for people ailed with mild to middle levels of hypertension.
Healthy Sleeping Habits
It is important for people who want to avoid increased blood pressure to develop proper sleeping habits. Most people are aware of the fact that taking a minimum of 7-8 hours of sleep is considered as healthy. However, there is this ignored fact that the best time to sleep is between 10 PM and 5 AM. Sleeping during these hours is considered to be the most beneficial and will ensure a steady metabolism and steady heart functioning.
Say no to Smoking
Tobacco smoking is one of the leading killers in the world with over 100 million deaths in the 20th century. Cigarette smoking is one of the leading causes of deaths in developed and developing countries. Tobacco smoke is not only bad for people suffering from hypertension, but also brings along a wide array of heart, lung, pulmonary and kidney related diseases.
Eating Potassium Rich Foods
Potassium lowers the effects of sodium intake and helps lower down the blood pressure. The most potassium rich foods one eats the better are the chances of one living a life free from high blood pressures. The daily recommended diet for an adult should contain an approximate 4,700 milligrams. Foods like potatoes, Red Kidney beans, tomatoes, orange juice, peas and bananas should be a part of the average daily diet as they are rich in potassium.
High Blood pressure is a curable disorder that can easily be thwarted by following a strict health regime and a stable lifestyle. Working out, balanced diet and avoiding stimulants like caffeine, cigarettes and alcohol are few really easy to follow practices that can be instrumental in lowering down your Blood pressure.