How to Lower Your blood Pressure!
What is blood pressure?
It is when the blood is carries from the heart to all prat of the body in small
Blood vessel called arteries. The pressure is the force of the blood pushing against
the wall of the arteries. For example, each heart neat is about 60-70 times per minute,
at rest it then pump out the blood into the arteries. The blood pressure is at its highest
when the heart is pumping the blood around the body. This is called systolic pressure.
When the heart is at rest, between beats your blood pressure falls, this is called diastolic
pressure. Blood pressure is measured by a special blood pressure machine. The reading
has two numbers, for example: 130 is called the systolic pressure and 80 is called the
diastolic pressure. Blood pressure changes during the day, it is lowest as you sleep and
rises when you get up. It can also rise if you are stressed, nervous or excited.
What is high blood pressure?
It is when your blood pressure reading is: 150/90 or 160 /100.
You can prevent high blood pressure by adopting a healthy lifestyle.Te
Ten ways how to lower your blood pressure!
You must lose extra pounds and watch your waistline, blood pressure often increases as weight increases. Being overweight also can disrupted breathing while you sleep, which raises your blood pressure.Weight loss is one of the most positive lifestyle changes for controlling blood pressure , by just losing pounds `10 pounds can help reduce your blood pressure.
Exercise regularly is a powerful medicine, walking briskly for 30-45 minutes for five to six weeks, can lower your blood pressure quickly. I recommend aerobic activity that you enjoy such as walking, swimming, running, biking, dancing or lifting light weight. you can start three times a week and gradually build it up to longer.
Eating a healthy diet helps to control your blood pressure!
Your diet must be rich with whole grain, fruits vegetables and low fat diary products and avoid saturated trans fats.
Keep A food diary:
Write down what you eat for just one week, this can shed surprising light on your eating habits. Monitor what you eat and how much , and when and why.
Boosting your potassium level can lessen the effect of sodium on your blood pressure, The best source of potassium is foods, such as fruits and vegetables, rather than supplements.
Read foods labels when you go shopping and stick to healthy eating plan.
Eat fewer process foods Do not add salt to your foods, use herbs or spices.
limit the amount of alcohol you drink Drink lot of water
Avoid stress Be positive and enjoy your life.
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