High blood pressure is a chronic disease that contributes to heart disease and stroke.
Because the disease often has no signs or symptoms, it is easily ignored.
If you have high blood pressure, do know that lower the blood pressure is not impossible.
In fact, there are some things you can do in daily life to achieve the goal.
Maintain a healthy weight
Maintaining a healthy body weight can protect you from many diseases. To do this, you should check with your health care provider to see if you need to lose weight.
If you need to lose weight, you should do it slowly using a healthy eating plan and engaging in regular physical activity.
Take regular exercise
Experts suggest that people should engage in physical activity for a total of 30 minutes on most days of the week.
A good way to do this is to combine everyday chores with moderate-level sporting activities, such as walking to grocery stores to achieve your physical activity goals.
Have a healthy diet
Eating a healthy eating plan with foods low in saturated fat, total fat, and cholesterol, added sugar, added salt, and high in fruits, vegetables, dietary fiber, whole grains and low-fat dairy foods.
The DASH eating plan is a good example.
You can also make a food/calorie record. Write down everything that you eat and drink in a food diary. Note areas that are successful or need improvement.
If you are trying to lose weight, choose an eating plan that is lower in calories. If you need to control diabetes, you can choose a low-carb diet.
Eat less salt
Eating too much salt is a big risk factor for high blood pressure. You should choose foods that are low in salt and other forms of sodium.
You can also use spices, garlic, and onions to add flavor to your meals without adding more salt.
Control your alcohol drinking
Drinking too much alcohol can raise your blood pressure. It can also hurt your cognitive functions, such as memory. In addition, too much alcohol can add excessive calories to your diet.
If you drink alcoholic beverages, have only a moderate amount—one drink a day for women, two drinks a day for men.
Take prescribed medicines as instructed
You may need to take medicines to control your blood pressure. If you need to do this, you should follow the instruction while maintaining a healthy lifestyle.
If you worry that you may forget taking your medicines, you can use notes and other reminders to help you remember to take your drugs.
Ask your family to help you with reminder phone calls and messages.
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