The Diet for your Blood Pressure Issues

If you have been diagnosed with having high blood pressure (which basically means the top number being 140 or more and the bottom number - 90 or above) that means living a life with one top priority in mind - to keep these numbers in their normal states. However, a lot of people are reluctant to doing this with the help of certain medications. A smart, safe, efficient and above all - relatively simple way of fighting high blood pressure is to change your lifestyle. And most importantly - your diet. If you keep your diet as healthy and free of bad substances as possible, you are most likely to delay, reduce or even avoid the need for using medications. Here are some practical tips on how you can do so.

1.Lose those annoying extra pounds and keep a strict eye on your waistline
As weight increases, blood pressure increases as well. However, if you lose as much as five kilos, you will help your body reduce blood pressure. On the other hand, the medications you take will be far more effective if your weight is lowered. Keep an eye on your waist line as the more weight you carry, the worse for your blood pressure levels. In general terms, men are risk, provided that their waistline is more than 100cm. As for women, that number is 90cm.

2.Eat healthy
Plan your diet in such a way, that it consists of a good amount of vegetables, low-fat dairy products, fruits, whole grains, etc. That is sure to change your life for good. And if you stick to your diet plan, your blood pressure will be lowered by up to 14mm Hg. Eating habits are built throughout the years and are usually difficult to change. However, once you realize that changing your diet is of crucial importance, making that change will seem less difficult to you.
-Keep a food diary - Monitoring what you eat is the best way to actually see what you have to get rid of from your daily menu.
-Boost potassium - It will lessen the sodium effect on your blood pressure. The best sources of potassium are fruits and vegetables rather than supplements. Consult your doctor about what potassium levels are best for you.
-Be smart when shopping - Before you head for the store, make yourself a list, and make it one that is free of any junk foods.

3.Reduce the level of sodium in your diet
Even a slight reduction of the sodium in your meals can lead to positive results - reducing your blood pressure from 3 to 7 mm Hg. Here are the recommendations:
-Limit sodium up to 2,000 milligrams, or less, a day.
-For people, aged 51 or more, the appropriate sodium level is not more than1,500 miligrams a day.
In order to reduce the level of sodium in your diet, consdier doing the following:
Read the food labels - buy low-sodium alternatives alternatives to the foods you usually buy
Eat as little processed foods as possible - all those bagged, so called 'junk foods' are bad for you, if you don't already know it.
Restrain from using salt - if you feel your food is rather tasteless, add different sorts of herbs instead of salt.

4.Limit alcohol
As a matter of fact, alcohol in small quantities is good for your health. However, just like with many other things, it is supposed to be taken with moderation. Especially for men and women over the age of 65, alcohol should be limited to a bare minimum. Suggested daily alcohol levels, described as 'one drink a day', are something in the lines of : 360mililitres of beer or 150 milliliters of wine or 50 milliliters of hard liquor.

5.Say no to tobacco
Nicotine is dangerous for pretty much everything you can imagine, including your blood pressure level. Smoking can actually raise the blood pressure with 10 mm Hg. Smoking throughout all the day will mean to constantly maintain high blood pressure. Do your best to cut back on this nasty habit.

The article has been submitted by: Handyremovals