Those who gain much weight are likely to suffer from hypertensions. Instead of taking medicine for lower blood pressure, changing lifestyles can be a very effective way to defeat hypertension from the inside of your body without paying for too many medical bills.
Normal blood pressure is 120/80 and should not exceed the count of 140/90 in order to stay fit and free from strokes and heart attacks. A lot of experts prefer using pharmaceutical drugs while prescribing a weight loss program in order to treat high blood pressure however, the best and safest way to maintain your blood pressure is to eat right as well as losing weight by changing your life styles a little to gain a perfect healthy body back.
One of the very effective lifestyle change for someone who is over weight and also suffering from hypertension, is to shed a few pounds. Even a small measure of weight lost can dramatically affect to lower your blood pressure. Gradual weight loss through modified calorie intake and increased physical activity is a good approach. A goal of losing 10-15 pounds is reasonable for many patients.
People with less weigh can also have hypertension problem. Physical activity can surely help. Moderate aerobic exercise can modestly decrease blood pressure and has many other beneficial effects. A program of gradually increased activities is most practical, such as taking a brisk, 20-30 minute walk, 3-5 times per week. However, persons with chest pain (angina) and known or suspected heart disease should be cautious. It would be better talking to their doctor before beginning an exercise program.
Another method to reduce high blood pressure is eating healthy food. There are many researches mention that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure.
Excessive sodium and alcohol is quite prohibited in hypertension patients due to their ability of contributing to increase blood pressure in some people. Generally, many doctors advise those with high blood pressure to avoid salty food and to limit daily sodium intake to no more than approximately 2.4 grams.
Moderate alcohol intake (one or two glasses of an alcoholic beverage a day) does not appear to cause hypertension; however, chronic heavy alcohol use elevates blood pressure. This is the most common reversible cause of high blood pressure. Therefore, hypertension patients who drink alcohol excessively should discuss this issue with their health care provider and reduce their consumption of alcohol.
If you can extremely change your lifestyles, or your very serious hypertension needs significant change of your body system, eating like vegetarian can surely assist lowering and maintaining blood pressure.
Vegetarians, in general, have lower blood pressure levels and a lower incidence of hypertension and other cardiovascular diseases. Experts postulate that a typical vegetarian's diet contains more potassium, complex carbohydrates, polyunsaturated fat, fiber, calcium, magnesium, vitamin C and vitamin A, all of which may have a favorable influence on blood pressure.
In case of meat lovers, food like garlic, vegetables, fruits also play a very important role in maintaining blood pressure. A high-fiber diet has been shown to be effective in preventing and treating many forms of cardiovascular disease, including hypertension.
Fruits and vegetables have certain remarkable properties that have a magical effect on blood pressure. As mentioned, fruits are concentrated with potassium, Vitamin C and loads of soluble fibre, all of which contribute to lowering blood pressure. Apart from this, fruits are low in sodium, which favours lowering of blood pressure. People who eat little or no fruits are prone to high blood pressure. Fruits are the best source of natural vitamin C.
Garlic is quite famous due to its capability of dilating the muscles of blood vessels, which helps in lowering blood pressure. Both raw and cooked garlic can benefit blood pressure, raw garlic is more effective and benefits faster. Garlic also interferes with the formation of blood clots and helps in reducing cholesterol. It not only helps lower the risk of colon, gastro intestinal tract and stomach cancers but also improves immunity and prevents gas formation. Only finely chop 3-4 cloves of raw garlic and gulp it down with warm water or just extract the juice can gradually help reduce the hypertension.
Oriental Medicine practitioners have long used celery for lowering high blood pressure. There are some experimental evidence that shows that celery is useful for this. In one animal study, laboratory animals injected with celery extract showed lowered blood pressure. Eating as few as four celery stalks was found to be beneficial in lowering blood pressure in human beings.
There are many other types of vegetables and spices which help lowering high blood pressure, including onions, tomatoes, broccoli, carrot, saffron, fennel, oregano, black pepper, basil and tarragon. Considering adding them in your meal and you will gain their benefits then, defeat your hypertension.
However, health benefits that can be derived from minor changes in eating patterns will be effective only if you follow them as a part of your daily routine. Weight loss coupled with an intake of fruits, vegetables and spices is the key treatment for anyone suffering from high blood pressure. Avoiding excess salt & alcohol will help tremendously in achieving good results. In other words, it requires a change in lifestyle, eating habits and sheer determination to work towards perfect health.