Move Forward With Diet And Exercise, For Your Healthier Lifestyle
This means that an individual can have it without knowing for a very long time.
What Is High Blood Pressure?
High Blood Pressure HBP ( Hypertension) is a condition where the force of the blood against the walls of the arteries is too high. HBP is usually defined as blood pressure above 140/90. The blood pressure can rise to 180/120- in which case it is considered server and is often fatal. Since there are no symptoms for high blood pressure, the only way out is to have a regular diagnosis. You should also employ a healthy lifestyle to reduce the chances of suffering from hypertension.
Hypertension can be caused by stress, kidney failure, and high cholesterol blocking your blood vessels among others. Most of these cause can be dealt with by living a positive and healthy lifestyle. In this post, we look at the best diet plan high blood pressure along with exercise.
Best Diets High Blood Pressure, Along With Exercise For Your Natural Remedies
There are mainly two natural ways to deal with high blood pressure. You should combine exercise and healthy eating to keep your body in a fit functional state at all times.
Exercise Regularly To Reduce The Risk Of High Blood Pressure
Get involved in cardiovascular exercises every day or at least three times a week. It does not have to be a complicated routine such as visiting the gym on a daily basis. There are many cardiovascular exercises that can be done outside the gym. For instance, take a 150-minute walk in a week. You can simplify it by taking a 30-minute walk on a daily basis for about 5 days a week.
It is advisable to climb stairs instead of taking the lift where possible. Have jogging sessions in the morning and try some regular exercises at home. When it comes to staying healthy, it is important to maintain consistency in your exercise routine. If you chose to run or walk for 30 minutes each day, make sure you stick to the plan. If you miss a session, compensate for it the following day. A simple 30-minute walk can lower your blood pressure by 8mm Hg.
If you are at the risk of high blood pressure, regular exercising will help you avoid it for a very long time. Some individuals stay with elevated blood pressure without developing hypertension simply by staying fit.
Common Exercises To Lower Blood Pressure
Walking: Just ensure that you walk for about 30 minutes each day and you will be okay.
– Cycling: Cycling is one of the best aerobic exercises and is also fun. You can cycle for about an hour every weekend or choose cycling as your means of commute to work.
– Jogging: If you do not enjoy walking try jogging. Jogging should be done during early morning or evening hours. Jogging for 30 minutes every day will help you lower your blood pressure by over 10 mm Hg.
– Swimming: Swimming is another great way to stay fit and protect your heart. Get involved in deep diving for about 20 minutes each day to lower your blood pressure by up to 5 mm Hg.
– Dancing: Dancing is a fun way to get your heart pumping. You can dance to your favorite music at home or join friends for parties to stay healthy.
–Research shows that a healthy diet can lower blood pressure by 11mm Hg for hypertension patients. However, it is important to note that dietary approach must still be combined with regular exercise for the best results. Here are some tips to help you attain the best diet for high blood pressure:
Keep a food diary: The best way to monitor what you eat is to keep a diary. Writing down what you eat may help you change your eating habits. You can use smart gadgets to count your calorie intake and try to manage your intake versus calorie burning. It is a proven fact that losing weight helps lower blood pressure. Eating fewer calories and healthy foods will help you reduce your blood pressure significantly.
– Boost Your potassium Intake: Potassium helps reduce the effect of sodium on your blood pressure. Sodium often leads to a spike in blood pressure. Eat foods that are rich in potassium such as fruits and vegetables to reduce sodium levels. Do not take potassium supplements since they may cause other side effects.
– Reduce sodium in your diet: As mentioned above, sodium may cause a spike in blood pressure. Reduction of sodium consumption can lower blood pressure by up to 6 mm Hg. Your daily sodium intake should not exceed 2300 mg.
Healthy Diet Plan High Blood Pressure- The Right Foods For You
You can eat the fruit raw or blend to make juice. Research shows that taking one glass of pomegranate juice on a daily basis for four weeks can low blood pressure significantly. Pomegranate juice is tasty and can make a good breakfast with some whole grain cereals.
Pistachios help reduce blood pressure by reducing peripheral vascular resistance. By eating pistachios, you help reduce vessel tightening and heart rate which control blood pressure. Make sure you include pistachios in your daily diet to lower blood pressure.
– Olive oil
Olive oil contains polyphenols, which are anti-inflammatory compounds. These anti-inflammatory compounds help reduce tightening of arteries, lowering blood pressure. Olive oil is also a good example of healthy fat. The fats in olive oil are monounsaturated, which means that it is low in cholesterol and is good for your heart. Make sure you include some olive oil in your daily diet to lower your blood pressure in the long run.
Fish contains Omega-3 fatty acids which have been proven to lower blood pressure. Fatty fish such as salmon and mackerel are good protein sources for high blood pressure patients. The Omega 3 in such fish can also help in reducing inflammation and lowers triglyceride levels. Fish is also easy to prepare and flavor without adding salt.
Seeds such as those from sunflower or pumpkins are high in potassium and magnesium. Eating seeds increases your mineral intake which helps lower sodium levels. Reducing sodium levels will result in low blood pressure. Make sure you make seeds part of your diet. Take 1/4 cup of sunflower or pumpkin seeds in between meals.
– Garlic and herbs
Garlic increases nitric oxide levels in the body, which helps promote vasodilation. One of the main causes of high blood pressure is the constriction of blood vessels. When you eat garlic, nitric oxide promotes the opening of blood vessels hence lowering the blood pressure. Using garlic and flavor herbs also helps reduce your salt intake. Use garlic to add a good smell and taste to your food to avoid the use of sodium chloride. Some of the recommended herbs include cinnamon, thyme, and rosemary among others.
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Berries are rich in flavonoids— natural compounds that help prevent hypertension. All fruits in the berries family including blueberries, raspberries, and strawberries can help improve your blood pressure. You can add these fruits to your cereal or keep them frozen for snacks. In essence, you can consume it at any time, as part of your normal meals or snacks.
– Red Beets
Beets, just like garlic are high in nitric oxide, which is an effect vasodilation compound. Several studies have also shown that eating beetroot lowers blood pressure to a certain extent. You can blend red beets to make juice or cook them and eat along vegetables. Beetroot is very tasty when roasted or added to a stew. You can also slice your beetroot to small pieces and bake it in chips.
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– Skim milk and yogurt
Skimmed milk offers the best option for hypertension patients since it is healthy and nutritious. Skimmed milk is low in fats, which makes it ideal for those trying to reduce cholesterol levels. Skim milk and yogurt also contain high amounts of calcium. Calcium helps in reducing the levels of sodium in our body. Research done by the American Heart Association in 2017 revealed that women who ate 5 servings of yogurt per week reduced their chances of developing high blood pressure by 20%. The good news is that milk and yogurt are readily available
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Conclusion: Here is Our Final Take on The Healthy Diet Plan High Blood Pressure
High Blood Pressure is a risky disease that can turn fatal abruptly. Unfortunately, most people do not even notice when they develop HBP. It is your duty to take care of your health and ensure that you are free from hypertension.
The first step is ensuring that you live a healthy lifestyle. Make sure you start using the best diet for high blood pressure and keep on exercising. If you observer regular exercise routines mentioned above and stick to healthy eating, you will be able to manage your blood pressure very well.
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