Tips for Controlling Blood Pressure

High blood pressure is a common and serious medical condition, and anyone suffering from symptoms should seek treatment from a qualified physician. However, we can help to keep ourselves healthy by changing our lifestyle and our habits. Here are a few tips for controlling blood pressure.

Aim for a Healthy Weight

The most up to date hypertension guidelines show weight loss helps lower blood pressure. The standard rule of thumb is that losing 1kg of body weight lowers blood pressure by about 1mm Hg. Weight loss is an hypertension control measure that requires some dietary and lifestyle adjustments.  

Get your diet right

The National Institute of Health recommends adopting the DASH diet, or Dietary Approaches to Stopping Hypertension. This diet includes plenty of fruits and vegetables and is very similar to some Mediterranean dietary patterns. Most of the foods on the diet are low in sodium. Specialized food products, like those offered by 120 Life, can help you follow the DASH diet in an effective way. 

Focus on reducing sodium

Following a low sodium diet is crucial to blood pressure management. The American Heart Association recommends 1500 milligrams of sodium per day, and yet the average American consumes about 3400 milligrams of sodium per day, highlighting how important sodium awareness is. One of the best ways to reduce the amount of sodium in the body naturally is to stick to a diet of vegetables, lean meat, and fish.

Engage in physical activity

There are a many different types of physical activities that can lower blood pressure, and even moderate aerobic physical activity can help. Moderate aerobic physical exercise essentially means a brisk walk or a light jog. The guideline recommendations suggest at least 150 minutes of moderate physical activity a week, and you might be surprised at how easy it is to fit this into your routine. Of course, you can exceed this if you like. More physical activity significantly improves cardiovascular health.

Another effective way to lower blood pressure is by engaging in light resistance activities. Low level weight training or resistance band exercises are very effective at reducing blood pressure. The best part is that you do not have to do them seven days a week. The recommended routine for preventing cardiovascular disease is to aim for 2 to 3 exercise sessions a week.

Reduce alcohol intake

One of the key triggers of high blood pressure is a high level of alcohol intake. The most recent health guidelines recommend no more than one alcoholic drink per day for women and no more than two per day for men. A "drink" is defined as one 12 oz. beer, a 4 oz. glass of wine, a 1.5 oz. measure of 80-proof spirits, or a 1 oz. measure of 100-proof spirits.

Those are just a few of the ways that we can improve our cardiovascular health. These tips can help us to stay away from blood pressure control medicine and put us on the natural path to a healthy body.

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