How to Prevent High Blood Pressure
Without a doubt, the treatments and medicine available for high blood pressure galore. However, many doctors actually prefer to prevent than cure when the complications arise. We will present to you a few basic ways to prevent high blood pressure.
Blood pressure is proportional to body weight, therefore if your weight increases, so will your blood pressure rise.
Overweight people often present increased risk of high blood pressure and heart disease, among other illnesses. As cliché as it sounds, losing weight is key solution. It helps even if you’re not overweight because it helps you feel active and automatically lowers your risk of having high (or too low) blood pressure. Your weight is not the only most important factor, so are the specific ares where you store extra fat.
Keep in mind that your body shape is influenced by your genes so you might be “apple-shaped” which means your fatty tissues build predominantly around the waist area, or if you’re “pear-shaped” your hips and thighs might feel heavier. If you belong in the second category, you might encounter more health risks as well. In any case, wherever you store those fat cells, it is not beyond your control and by taking proper measures you can surely combat too high or too low blood pressure.
When you want to lose weight, try using more calories than those you eat up, which means you need to use up a day’s worth of calories plus some of those already stored within the fatty tissue. Eating 300 to 500 calories less than what you’re used to eat per day may lead to burning off a pound or two per week. This method is not unhealthy and works at a slow pace, helping you shed off maybe more than three stone in a full year. Don’t shy away from physical activity if you’re truly determined to lose those pounds.
Being active helps control your weight 10 times by eating less and on top of it all, helps lower that pesky blood pressure and cholesterol level while raising HDL-cholesterol, reducing the risk for heart disease. It’s been proven that active folks are at a 20% to 50% lower risk of having high blood pressure, compared to inactive people.
You aren’t obligated to join a gym but consider fitting several physically demanding activities into your daily routine, even for a small amount of time. Light physical activities done on regular basis aid reducing the risk of high blood pressure and heart disease. Maybe try running or swimming for about 30 minutes?
If you don’t have that full amount of time available, portion it into two sets of 15 minutes or three sets of 10 minutes for a specific activity. During the week, try incorporating some form of aerobics or just fast-paced walking. These kinds of activities train your heart and lungs, making you more resistant to disease. You also don’t necessarily need to speak to a doctor before beginning an exercise regimen, because the risks are close to none. However, if you’re already suffering from a heart condition or blood pressure related issues, please consult your physician first.
Medically trained experts will help you set sensible goals based on a correct weight for your body type and age, also discussing prevention methods for high blood pressure. Just keep in mind that active women and men might need 2,500 calories per day but those who are confined in a sedentary lifestyle utilize only about 2000 calories daily. The safe way would be to consume those 300 to 500 less calories a day in order to lose 1 to 2 pounds in a week.