High blood pressure is what it is.High blood pressure can be caused by two factors: the amount of blood your heart pumps and the width of your arteries.Your risk of heart problems and strokes is raised by high blood pressure.The best way to detect it is to go for a checkup at your doctor's office at least every year, since most people have no symptoms.If you have high blood pressure, there are some lifestyle and diet changes you can make.
Step 1: Lower your intake.
Many people eat a lot of salt.The DASH diet recommends no more than 2,300 IU of salt per day.Eating less salt is the best way to reduce your sodium intake.If you don't add table salt to your food, you can do this.Reducing the amount of salt you use in cooking may be part of this.Salting meats and not adding salt to the water is easy to do.Salty snacks such as chips, pretzels, and salted nuts can be avoided.They have a lot of salt added to them.If you purchase prepared foods, look to see if you can get a low-salt version.Check the contents of canned food, premixed seasonings, bouillon cubes, canned soups, jerkies, and sports drinks to see if they have salt added to them.
Step 2: Six to eight serving of grains per day is what you should eat.
Whole grains have more fiber and nutrition than processed white rice or white flour.A serving is a slice of bread or a cup of pasta.Buying whole wheat flour and pasta is a good way to eat more whole grains.There are many whole wheat bread products on the market.Oatmeal and brown rice are excellent sources of vitamins and minerals.
Step 3: Don't forget to load up on fruits and vegetables.
You should eat fruit and vegetables every day.A serving is a half a cup of vegetables.You can lower your blood pressure by eating fruits and vegetables.Eating salads with your meals is an excellent way to get your fruits and vegetables.Depending on what you put in them, you can keep them interesting.Adding apple or orange slices to a salad can be sweet.Thin-skinned fruits like apples can be left on the peels.You can eat fresh greens, carrots, and tomatoes.Salad dressings can have a lot of salt and fat.Vegetables are being made a side dish.If you want to cook pasta, put the main dish over a sweet potato or squash.Between meals, snacking on fruits and vegetables.Take an apple, banana, carrot, cucumber, or green pepper with you.Buying fresh and frozen vegetables.If you don't want fresh produce to go bad before you eat it, frozen vegetables are an excellent choice.It is possible to put them in the freezer until you need them and then thaw them.
Step 4: Low-fat dairy products can be added.
It is important to avoid eating too much fat and salt since dairy is an important source of calcium andvitamin D.A cup is being used.Two to three serves per day is what you should aim for.Don't eat cheese if it's high in salt.When you drink milk, choose the low-fat or skim varieties.They are great with whole-grain cereals.
Step 5: You should eat lean meat, poultry and fish.
Some meat and fish can be high in fat and cholesterol.It is best not to eat a lot of fat and cholesterol.Six serves per day is what you should eat.An ounce of meat or an egg is a serving.If you do eat red meat, cut the fat off as much as possible.Don't fry your meat when you cook.Baking, grilling, or roasting are healthier alternatives.Salmon, herring and tuna are good sources of Omega 3s.You can control your cholesterol by eating these fish.
Step 6: Control your fat consumption.
Your risk of heart disease is increased by fat.If you want to protect your heart, limit your fat intake to a maximum of three portions per day.There is a serving of butter.You can reduce your fat intake by not spreading butter or mayonnaise on bread.Reducing the amount of oil you cook with is possible.Substitute skim milk for whole milk.
Step 7: You can supplement your diet with nuts.
They are high in fat, but also have a lot of vitamins and minerals.The DASH diet recommends eating four or five portions per week.A serving is 1/3 of a cup of nuts.When unsalted, nuts and seeds are an excellent addition to salads.Tofu is an excellent meat substitute for vegetarians.
Step 8: Limit your sugar consumption.
It is possible to add calories to your diet without giving you the nutrition that will make you feel satisfied.You should reduce your consumption of sweets to five per week.A serving is a small amount of something.Artificial sweeteners can be used, but be careful with them.
Step 9: It's a good thing to exercise.
Being physically active can help you control your weight and manage stress.Try to do 75 to 150 minutes of physical activity per week.You can do what you want.Walking, running, dancing, biking, swimming, and playing sports are great options.If you want to maintain bone density and build muscle, do strength training twice a week.
Step 10: Reduce the amount of alcohol you consume.
Alcohol abuse is bad for your heart.Alcoholic beverages are high in calories and can make you fat.You can reduce your blood pressure by quitting drinking.Men and women over the age of 65 should drink no more than one drink per day.Men under the age of 65 should not have more than two drinks a day.A 12 ounce beer, 5 ounce glass of wine, or 1.5 ounce of hard liquor qualifies as a drink.
Step 11: Don't chew tobacco or smoke it.
Tobacco can cause your arteries to become narrower, which will increase your blood pressure.These effects are caused by secondhand smoke.Talking to your doctor or seeing a counselor is one of the ways to stop smoking.
Step 12: Don't use street drugs if you are taking your medications.
If you think your medication is making you have high blood pressure, talk to your doctor.Your doctor can help you find a medication that is better for you.Don't stop taking your medication without talking to your doctor.The following drugs can increase blood pressure: Cocaine, crystal methamphetamines, and amphetamines.
Step 13: It's time to reduce your stress.
You can use relaxation techniques to deal with stress in a better way.Common techniques include: yoga meditation music or art therapy Deep BreathingVisualizing calming imagesProgressively tensing and relaxing each muscle group in your body
Step 14: If you think you're having a heart attack or stroke, call the emergency medical responders.
Every minute counts.There are a number of signs of a heart attack.Pain just below the sternum may be experienced in some cases.Men and women are vulnerable to heart attacks.Symptoms of a stroke include slurred speech, weakness in an arm, leg, or face, confusion, vision problems in one or both eyes, dizziness, and headaches.
Step 15: If you have symptoms of high blood pressure, go to the emergency room.
The best way to find out if you have symptoms is to have your blood pressure checked every year at your annual checkup.When people show symptoms, they may include: headaches that don't go away, blurry vision, and double nosebleeds.
Step 16: If your doctor says it's necessary, you should take the medication.
Taking the medications according to your doctor's instructions is important.They may not be effective if you skip doses or take them wrong.Your doctor may prescribe a drug.Angiotensin-converting is referred to as ACE.The medication relaxes your blood vessels.It may make you cough.It can interact with other drugs.Don't take any other medications without consulting your doctor.There are calcium channel blockers.Your arteries are widened by this medication.Discuss side effects and interactions with your doctor.Diuretics.The medications cause you to urinate.There areblockers.The medications make your heartbeat slower.This is a last resort when lifestyle changes have not been enough.