Though many might neglect this condition thinking, it doesn’t affect them right now need to rethink again! Hypertension or high blood pressure is the silent killer that slowly damages the blood vessels. Hence, this leads to grave health problems such as heart attack!
When you are diagnosed with hypertension, you need to monitor it regularly. Just a regular check-up with the doctor once in a while is not enough. Get a blood pressure monitor to learn about your health better.
However, know that taking the medication on time isn’t enough to manage the blood pressure. You need to compel some lifestyle changes too.
In this article, you will learn efficient and effective ways to stay healthy and in control of your health!
Know thy numbers
Just like learning the basics of a car before beginning to drive, you also need to know the good and bad numbers of gauging blood pressure.
Being aware of your current stage and with a regular monitor, you will know if there are any fluctuations and how to handle them.
Here is the list of numbers to consider,
Your blood pressure is normal when Systolic (upper number) and Diastolic (lower number) are 120/80 or lower.
- Elevated : 120 – 129 (upper) & lesser than 80 (lower)
- Hypertension (Stage 1) : 130 – 139 (upper) & 80 – 89 (lower)
- Hypertension (Stage 2) : 140 or higher & 90 or higher
- Hypertensive crisis : 180 or above & 120 or above
Consult the doctor right after finding your blood pressure on and above stage 2!
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What not to consume
We’re often told about what to consume and less about what not to intake. The most common ingredient that any expert would advise is to reduce sodium. It retains excessive body fluids, burdening the heart and vessels to perform regular functions.
The Centre for Disease Control and Prevention states that an average American consumes about 3,400 mg of sodium! It is way above the ideal amount! Be mindful of the salt amount and use no more than 1,500 mg per day – which is less than a tablespoon.
Saying no to salt can be difficult as it enhances the food taste. However, you can replace it with other foods that are good for your body and tastes great!
Good doses of potassium improve your health. Find this ingredient in below food items,
- Sprouts, beets, and acorn
- Coconut water, dried apricots, and pomegranates
- Diary products
Other foods that you can consider in your diet are,
- Whole grains
- Avocados, tuna, spinach and mushrooms
- Reduce sugar-induced foods
- Limits foods with highly saturated fats
The key to a healthy life is to balance your meals and exercise. However, don’t change your lifestyle all at once. Instead, add one habit while taking off an old one out of your system. It helps you in regulating the changes smoothly without adversely affecting your health.
Just maintaining a diet is not enough unless you inculcate an active lifestyle. It includes regular exercise. Whether you want to join a gym or not is at your discretion. However, being physically active is mandatory.
Choose to walk or use a bicycle if you need to travel a shorter distance. Go for a run and slowly increase the length and time. If not, set up your household chores into a routine that gives your enough physical activity.
At the end of the day, you are responsible for your well-being.