How to Keep Your Blood Pressure Healthy?

How to Keep Your Blood Pressure Healthy?

At least one-fourth of adults have high blood pressure. More than half of them are over 60, but many are small. Can you be one of them?

The only way to find out is to have your blood pressure checked when you have high blood pressure.

Check Your Blood Pressure 

Blood Pressure-How to Keep Your Blood Pressure Healthy
Blood Pressure-How to Keep Your Blood Pressure Healthy

The only way to find out is to have your blood pressure checked when you have high blood pressure.

Health professionals like nurses, pharmacists and doctors can check your blood pressure with a simple test.

Hypertension increases the risk of heart attack or stroke, but you can do some things to reduce your blood pressure.

Reducing your blood pressure can make a big difference in your health and may help prevent the development of stroke or heart disease.

Keeping Blood Pressure Healthy

The following steps towards a healthy lifestyle can help you reduce your blood pressure and keep it at a healthy level.

High blood pressure is common and often there are no symptoms.

Exercise

Australia is recommended to exercise at least 30-minute moderate intensity exercises five times a week, such as walking, dancing, cycling or swimming if you do not use to exercise, then quickly Do not start talking to your doctor how much you will exercise, and move slowly

Nutritious food

A healthy, balanced diet will help reduce your blood pressure.

Recommended Diet:

  • Enjoy a wide variety of nutritious foods from these five groups every day:
  • Many vegetables, including various types and colors, and legumes / beans
  • Fruits
  • Cereal foods, mostly vertebrates and / or high grain fiber varieties, such as bread, grains, rice, pasta, noodles, polenta, kusua, oats, quinoea and barley
  • Lean meat and poultry, fish, eggs, tofu, nuts and seeds, and legumes / beans
  • Milk, yogurt, cheese and / or their alternatives, mostly reduce fat (low-fat milks are not suitable for children under 2 years of age)
  • Drink plenty of water.
  • Added intake of saturated fat foods, salt, added sugar and alcohol.

Cut Your Salt Intake

Adults are recommended to consume less than 4g salt (equivalent to 1,600 mg sodium) with 6 g salt (equivalent to 2,300 mg sodium), maximum daily upper limit. This upper limit is equal to one teaspoon of salt.

One easy way to eat less salt is to stop adding salt to the table during cooking and dinner. If you add regular salt meals during cooking, try cutting it or adding less: You will find the true taste of your favorite foods again, and when you sit for dinner, see it for the first taste your food whether it needs salt or not.

Do not add salt to food. To help you buy healthy foods, read nutrition labels while shopping, look for 120 mg sodium or less per 100 grams of food items.

Reduce Weight

Exercising and eating healthy will help you lose weight. Obesity (link to obesity) increases the risk of hypertension, so it is important to have a healthy weight.

If you want to lose weight, it is important to add healthy eating to regular exercise and physical activity.

Australians are advised to get at least 30 minutes of moderate intensity physical activity mostly, preferably all, in the days of week. Moderate intensity physical activity is done by any activity that increases your heart and breath rate and sweats you, but you are still able to have a normal conversation. You do not need to exercise 30 minutes at a time, you can break it in two or three separate 10-15 minutes sessions throughout the day. This level of activity is a good start to help improve your health and prevent the development of chronic conditions like heart conditions and diabetes.

If you want to lose weight, you may need to reach 45 to 60 minutes of high-intensity physical activity in most days of the week.

Limit Your Alcohol Intake

The healthy limitations of alcohol are recommended:

  • For healthy men and women, drinking no more than two standard drinks on any day reduces the risk of alcohol-related illness or injury throughout your life.
  • Drinking more than four standard drinks on one occasion reduced the risk of alcohol related injury arising out of that opportunity.

Number of Standard Drinks

Beer (full strength) 4.8% LC 285 ml glass (MIDI or vessel) 1.1 standard beverage

Red Wine 13% ALC 150 ml average restaurant serving 1.5 standard drinks

White wine 11.5% ALC 150 ml average restaurant offers 1.4 standard drinks

Champagne 12% ALC 150 ml average restaurant offers 1.4 standard drinks

Spirits (high power) 40% ALC 30ml NIP – 1 standard beverage

By regularly drinking more regularly than recommended daily limitations, you get the risk of many health problems, including high blood pressure.

Quitting Smoking

Although smoking is not the cause of hypertension, it increases the risk of heart disease reduces this risk.