If you have been diagnosed with hypertension, also known as high blood pressure, we recommend making some lifestyle changes along with taking medications. Minor changes to your daily habits can add up to regulating blood pressure levels and even prevent the onset of this ailment altogether.
Why is High Blood Pressure Dangerous?
Unfortunately, high blood pressure creeps up silently, often without any prior symptoms, and can lead to erectile dysfunction, stroke, and heart disease. Did you know heart disease is the leading cause of death in America?
If you want to stop this silent killer right in its tracks, then this is the place to be. Continue reading to find out simple ways you can lower high blood pressure by altering your lifestyle habits.
Does Smoking Increase Heart Rate?
Whether you are an occasional smoker or a chain smoker, it is detrimental for good health. Smoking gives you bad breath, leads to impotence and can even cause lung cancer. Smoking and hypertension are linked as it can play a massive role in shooting up your blood pressure.
When you smoke a cigarette, it immediately raises your blood pressure, which impacts the heart rate and increases it rapidly. Though this effect is temporary, it can be detrimental for someone with a weak heart.
The long-run effects of smoking include damaged blood vessel walls, which can further lead to inflammation, narrowing, and hardening of the arteries. This causes hindrance in the free flow of oxygen-rich blood throughout the body, thereby resulting in high blood pressure. For individuals who do not smoke but are exposed to secondhand smoking, tobacco inhalation can have the same detrimental effect on their health as well.
One of the many causes of heart disease is high cholesterol and blood fat. Tobacco can also cause a surge of triglyceride levels, a type of fat within the blood which lowers good cholesterol levels (HDL).
Furthermore, smoking causes an elevation in carbon monoxide, which is absorbed quickly by red blood cells. Therefore, instead of carrying oxygen throughout the body, the red blood cells carry carbon monoxide, which causes the heart to work harder than is necessary.
How Does Obesity Affect Blood Pressure?
Did you know being overweight predisposes you to develop hypertension? If you feel you are obese or want to shed a few pounds, start by reducing calorie intake and eating a healthy diet in small portions. Being mindful of what you eat and how you eat it can play a significant role in weight reduction.
Being physically active is another great way to ensure you keep this ailment at bay. The good news is, you do not have to bust muscles for hours, and any moderate level activity for 30 minutes can help you get one step closer to good health.
You can try brisk walking around your block, going for a jog, bicycling, yoga, or even gardening. You can also workout at the gym or at home to ensure you lose weight and get a lean physique.
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High Blood Pressure Diet
Did you know high blood pressure and obesity are correlated? Eating deep-fried chicken with a side of French fries and shake can cause high blood pressure and heart disease over time. These foods are high in cholesterol and do you more harm than good.
If these eating habits sound familiar, perhaps it is time for you to make some changes in your diet. Start slow and learn to appreciate the benefits of the foods you eat, so you are motivated to eat them more often. Add fresh fruits, vegetables, whole grains, and low-fat dairy products to your diet.
A list of foods that help lower blood pressure includes red beets, bananas, oatmeal and berries, especially blueberries. Eat leafy greens rich in potassium, such as kale, romaine lettuce, turnip greens, spinach, arugula, collard greens, Swiss chard, and beet greens.
Some other foods to eat include garlic and seeds, such as squash and pumpkin seeds. Fish loaded with omega-3s, such as salmon and mackerel, are fantastic for munching throughout the week. Dark chocolate with at least 60% cocoa solids or more, olive oil, pistachios, and pomegranates are also great ways to maintain your blood pressure.
If you eat too much salt and have high blood pressure, it can aggravate your condition. Sodium is considered the worst enemy of high blood pressure. To reduce salt in your diet, you can try eating less processed foods and opting for low-sodium alternatives to your favorite meals. Try eating home-cooked meals, and in general, avoid eating outdoors as you cannot control the amount of salt added to meals at restaurants.
Did you know sugar can be a driving factor of high blood pressure? Although sugar and blood pressure are not directly linked, it certainly causes an indirect impact. Eating too many sweet treats can cause obesity, which can predispose you to develop high blood pressure.
Hidden sugar is commonly found in processed foods, which can cause weight gain without our knowledge. This is why reading labels is important when grocery shopping, and if possible, processed foods should be avoided as much as possible.
Takeaway
Remember, everything good takes time and effort. Over time you can improve your health by making small changes in your daily habits. These small efforts add up and have a positive impact on your well-being. Continue taking your doctor prescribed medications alongside making healthy choices to ensure you manage high blood pressure effectively.