A Few Healthy Moves To Keep High Blood Pressure At Bay

 Hypertension, also referred to as high blood pressure (HBP), is a major heart disease risk factor. This common ailment plaguing modern times can lead to heart attacks, heart failure (HF), strokes or/and kidney disease. When you keep your blood pressure in check, you are protecting vital organs like the brain, kidneys, and heart from damages.

According to the latest guidelines from the American Heart Association, your BP 130/80 or higher is now considered high as opposed to the previous 140/90. Your heart is at major risk even at 130/80. Fret not, there are easy ways to lower your numbers, not through medicines but naturally:

Know your numbers- This should be your first step, which is to ask the doctor on your visit for your numbers- blood pressure, blood sugar, cholesterol, BMI, and waistline measurement. Stay on loop with these numbers to keep a track of your progress (whether the number is the same, or gone up or down).

Weight loss counseling- If you have hypertension or diabetes, it is wise to keep yourself fit and eat well. The best way to do so is by consulting with a weight loss counselor. If your BMI is 30 or more, you must give weight-loss sessions a try.

Eat plenty of fruits and vegetables- Consumption of fruits and vegetables and whole grains is at the core of a heart-healthy diet. The likelihood to die from heart disease drops slightly with every extra serving of produce you have beyond two each day. You must pay attention to how you cook vegetables as well. Steer clear of deep-frying which breaks down essential nutrients and vitamins, it’s a good idea to eat your vegetables raw, or steam, blanch or roast them, followed by topping with a little olive oil.

Say NO to salt- Keep your salt intake to less than 2,300 mg per day—that's equal to about 1 teaspoon of salt, to keep your BP in check. You are also advised to eat foods hot off the oven as that makes you sensitive to the taste of salt so you eat less of it.

Say YES to yogurt- Eating yogurt five times a week is associated with a 30 percent reduction in heart attack risk among women with high blood pressure. This can be attributed to the calcium in dairy that helps lower BP.

Boost protein intake- A study brought to light a very interesting fact that individuals who ate the most protein — around 3.5 ounces a day — had a 40% lower risk of high blood pressure.

Experience nature- According to researchers, spending at least a half hour per week in the lap of nature can significantly cut your risk of high blood pressure.

Here’s hoping these tips stand you in good stead.

To sign up for a CPR class, contact CPR Tampa in Palm Harbor at 727-240-9404 to register. Become AHA CPR certified at the end of the training classes. Acquire both theoretical and practical knowledge in the lifesaving skill.