In a recent survey, 1 out of 4 Americans are prone to the risks of high blood pressure. It’s quite a spike compared to the surveys around 4 years ago.
High blood pressure is one of the most common illnesses in the world since time immemorial. Out of the word common, this unexpected attacks are also one of the major causes of deaths since this condition can be directly tied to a number of heart diseases. With that being said, the task of lowering it down is of utmost importance especially when we are already aging.
High blood pressure is very much common among adults but it can also occur to young ones. The major cause of this lies on our lifestyle. If your parents are prone to high blood pressure, you are likely to become a carrier of the risk because of your proximity to the kind of lifestyle that they are living.
Knowing those facts, there are a lot of options for you to avoid a high blood pressure most especially in this generation. And to help you with that, we have listed a couple of must-do’s to avoid such risk. Read on and assess yourself to prevent the budding risks of hypertension.
Aim to reach a healthy weight according to your height. Having a healthy weight will help you reduce the risk of high blood pressure. Now, this doesn’t mean that you must go skinny all the way. But what we are suggesting is for you to maintain a healthy weight as suggested by your Body Mas Index. Try to lessen your fat intake and incorporate healthy foods in your diet. We know that this might be one of the things that most of us become very much frustrated of. Losing weight involves a lot of hard work. But to tell you honestly, it really benefits you more than just lowering your blood pressure.
Have a regular exercise. As observed, those who are physically active have about 20-50 % chance of not having a high blood pressure. With that, try to activate your physical lifestyle instead of just slacking off during your free time. Don’t tell us that you don’t have a free time. All of us do take some break at one point or another. It comes with the will. Also, don’t be silly about the physical activity that we are saying. You don’t need to be a marathon runner. Those light exercise activities will do at about 30-60 minutes a day. You have to identify those activities that you wanted to try. Also, try following a program of your physical activities and strictly accord with that.
Watch out your diet.Well, this is a must for everyone. Try to stuff your mouth with vegetables, fruits, and low-fat dairy products instead of those greasy treats. Now, we all know that changing your eating habits will be very hard, but try to think of the effects in the long run. Where do you want to see yourself in the future? Food is still the best medicine because it’s what we intake that defines our health. So be responsible about what you eat.
Reduce your salt intake. Reducing your salt intake, even at a very small amount, is very beneficiary to you if you’re avoiding to have a high blood pressure. Limit your salt intake to about 2300 mg a day and further lower it if you’re nearly reaching the age of 50. With this, cut back your intake of processed foods and always check the labels.
Drink alcohol in moderation.We all know that alcohol have good and bad benefits. But when it comes to the risk of high blood pressure, the amount that you drink is very much directly proportional. An intake of small amounts of alcohol, about one drink a day, can lower your blood pressure to about 2-4 mmHg. But this effect would be nothing if you are drinking too much.
And those are the few tips in how to avoid high blood pressure these days. Start changing your lifestyle now and stay healthy.