Maintaining High Blood Pressure

1. Lifestyle To Manage High Blood Pressure

2. 1. Work toward Losing the Extra Weight and Maintaining an Ideal Waistline As mentioned, being overweight or obese is one of the risk factors for high blood pressure. And as your weight increases, your blood pressure also increases with it. Furthermore, having these extra pounds can also cause breathing problems like sleep apnea, leading to high blood pressure. Losing weight and achieving your ideal weight according to age, height, and health problems is a highly effective lifestyle change that helps lower blood pressure. Even a small weight change can help in lowering blood pressure. Talk to Apprize Medical healthcare providers if you are looking for effective weight management. Now, other than managing your weight, it is also essential to maintain your waistline size. One is more likely to develop high blood pressure if they have a big waistline carrying too much weight. Men over 40 inches of waistline are at a higher risk of developing this condition. Meanwhile, women over 35 inches of the waistline are at higher risk of hypertension.

3. 2. Eat a Healthy, Nutritious, and Well-Balanced Diet A healthy diet is a must regardless of your health condition. Your diet should contain fruits, whole grains, vegetables, and dairy products. It should include foods with low cholesterol and saturated fat, as they can help lower high blood pressure. Furthermore, if your diet has potassium, it can help lower the effects of sodium on your blood pressure. And if you want a diet rich in potassium, you should add vegetables and fruits to your diet and avoid taking supplements. Having potassium and other nutrient-rich diets can help you significantly lower blood pressure. Also, ask your healthcare provider about the ideal amount of potassium in your diet. Apprize Medical provides a personalized nutrition service where the professional helps determine the best diet for you according to your body's needs and health conditions. This way, you'll learn things you need to add to your diet to manage your blood pressure.

4. 3. Quit Smoking and Limit Alcohol Consumption Smoking is one of the causes that lead to increased blood pressure. Hence, one must stop smoking to achieve lower blood pressure. Furthermore, avoiding this will make you less prone to heart disease, enhancing your overall wellness and lifestyle. Now, other than smoking, you should also limit your alcohol consumption to manage your blood pressure. For men, it is recommended only to have two drinks a day. In contrast, women should stick to one drink a day only. By following this limit, you can effectively lower your high blood pressure. Moreover, you should not drink too much alcohol as it increases blood pressure. In fact, consuming too much of it can lower the efficiency of blood pressure medications.

5. 4. Exercise Everyday Studies show that regular exercise can help reduce high blood pressure by five to eight mm Hg. The essential part is following a regular exercise schedule to maintain healthy blood pressure without skipping a day. While it can depend on how much you can do yourself, keep a general aim for exercising for at least 30 minutes daily. Also, please don't overdo it and moderate your physical activities. While increased blood pressure is normal, exercise helps prevent this from turning into hypertension. So, it is vital for people suffering from high blood pressure to perform daily activities to lower and maintain optimal blood pressure levels. One can consider doing a few exercises, including walking, cycling, dancing, jogging, and swimming. Other than that, you can try high-intensity interval training. In this, you perform activities in short bursts of intense training and extended periods of lighter training, alternating between the both.

6. 5. Avoid Salty Diets Another thing you can do to manage your blood pressure is to lower sodium consumption in your diet. Studies suggest that even a small salt reduction can help reduce your high blood pressure by five to six mm Hg. How well your body will react by lowering sodium consumption will depend on person to person. Typically, you should limit the intake amount to around 2300 milligrams per day. But, the ideal sodium intake for most adults is 1500 mg. Here are some tips to limit your salt consumption: • Always read your food labels: Even if you have food preferences, make sure you eat low-salt versions of those foods. • Limit eating processed foods: If you try eating natural foods, you'll realize these foods have a small amount of sodium.

7. 6. Try Managing Your Stress Only do things which you can: One of the significant causes of day-to-day stress is when we overdo things. Hence, only do stuff which you can and prioritize your daily tasks over unnecessary stress. Find time to relax: Practicing yoga or sitting in a relaxed position without thinking or doing anything can help you manage stress. Furthermore, you should follow your hobbies, take short walks, perform cooking, or do things you enjoy. Try solving issues instead of leaving them as they are: It is always good to talk to your senior or supervisor if you struggle at work. Also, if there is a conflict with your spouse or kids, looking for ways to resolve it is crucial. Practice gratitude: Showing gratitude for others is a great way to lower stress.

8. 7. Take a Good Amount of Sleep Another thing you can do to manage your blood pressure is to lower sodium consumption in your diet. Studies suggest that even a small salt reduction can help reduce your high blood pressure by five to six mm Hg. Here are some tips to limit your salt consumption: • Always read your food labels: Even if you have food preferences, make sure you eat low-salt versions of those foods. • Limit eating processed foods: If you try eating natural foods, you'll realize these foods have a small amount of sodium. • Avoid adding salt: Try replacing sodium with natural spices and herbs in your diet. • Cook: You should cook your own food, as it allows you to control the salt amount in the food.

9. Contact Us: Tele: +1-305-851-2132 Email: info@apprizemed.com Website: www.apprizemed.com