Blood pressure issues or issues or hypertension are brought about by both genetic factors and your lifestyle. While we cannot control our genetic makeup, we can control our lifestyle. If you make some effort to monitor the things you eat or do it daily, you will find out that you are insensibly welcoming blood pressure issues.
Hypertension is a “silent killer” that never gives any hint before striking. The statistics of individuals that have died because of BP issues show why many of us who still believe we are healthy need to check up and make the best decision to keep our blood pressure in control.
Practices That Lead to Blood Pressure Issues
To begin with, these are the habits that can cause BP issues that everybody needs to change.
You Drink Too Much Alcohol
Alcoholics drink heavily and they care less about health problems that may emerge due to this particular habit. The only time they understand after visiting their physician is that they have been damaging their health. The thing is that drinking too much alcohol can cause blood pressure to rise. It is a particular habit that all heavy drinkers need to change to keep their blood pressure levels stable.
The quantity and amount of liquor can have a lot of impacts. When you drink a lot of liquor, it can somehow harm your heart and lead you to hypertension. The best thing is to swear off it or consume it within some limits, to maintain your blood pressure.
Tips on the consumption of alcohol
- Ladies ought not to take more than one drink per day
- Men ought not to get more than two drinks every day
- Note: The one drink in this context refers to 12 ounces of beer while wine is 5 ounces.
Your Taste Buds are More Important than Your Health
If you have been more concerned about your taste buds than your good health, this is the ideal time to reverse the situation. Quit adding excess salt to your food to improve the taste.
Salt works on your kidneys to make your body hold on to more water. This extra stored water raises your blood pressure and puts a strain on your kidneys, arteries, heart, and brain.
The impact of excessive salt can have on blood pressure varies from individual to individual. The majority of individuals have been consuming excessive salt without recording any BP issue for years, however, there is without a doubt a day of reckoning. Due to the impact of excessive salt on the kidneys and blood pressure, it is recommended to limit the usage of salt around 2,300 mg or less than 2,300mg every day.
Pursue these tips to reduce salt utilization in your food
- Read food labels to know the amount of salt present in the product before buying any item
- Stay away from processed foods as a significant number of them are made up of excessive salt.
- Do not place the salt shaker on the dining table.
Food and Weight Issues Don’t Make a Difference
Many people eat whatever they like. Whenever they have a craving for eating, they are not worried about putting on more weight, as long as the cakes, soda drinks and fried chicken continue coming their way.
Quality of food plays a noteworthy role in blood pressure. It probably won’t increase your blood pressure directly yet stimulate different regions that can expose you to higher risks. For example, overeating can make you put on more weight and obesity is one of the reasons that cause hypertension or an increase in blood pressure issues.
But, it is never too late to maintain a healthy blood pressure routine. Simply do your best to get in shape by starting healthy eating habits. You can eat high fiber foods that can enable you to stay hunger-free for a longer period. and help you avoid unnecessary snacks.
Follow the BMI (Body Mass Index) figures to know your weight.
18.5 or below – You are underweight
18.5 – 24.9 – You have normal weight
25 – 29.9 – You are overweight
30 or more – You are obese
Tips to keep up a Healthy Weight and a Healthy Blood Pressure
- Have a food diary to record and screen what you consume every day.
- Increase potassium intake by eating fruits and vegetables high in potassium. They include oranges, banana, sweet potatoes, cucumbers, peas, and mushrooms. These nourishments can diminish the impact sodium can have on your blood pressure.
- Read the food labels before purchasing an item and adhere to your eating plan.
- Eat dairy items with low fat.
- Stay away from soda drinks as much as you can. They don’t give you anything except more calories and sugar.
You Need To Quit Smoking
Smoking is risky for your health. Many people are finding ways to stop smoking but not successful. Try not to stress; we will here give you some extraordinary reasons to take a stand to quit smoking.
The thing is that each cigarette you smoke, your blood pressure increases for minutes or hours when you are finished smoking. Cigarettes contain nicotine, which is the principal reason for this issue.
Even though it tends to be hard to stop such a habit, it is never impossible if you are serious about quitting. Investigate the risks of smoking brought about by nicotine.
Here is a list of other problems which nicotine in cigarettes can cause
- Raises pulse
- Stresses the heart
- Can cause blood thickening ending up in clotting
- Narrows and hardens the walls of the arteries
Step by step instructions to Quit Smoking
- Use FDA approved NRT, for example, chewing gum, skin patches, nasal spray or inhaler. They are made to wean the body off the cigarette and offer a controlled measure of nicotine.
- Stop or at least decrease the amount of tobacco you consume every day.
- Prepare your mind to stop smoking.
- Try the FDA approved the non-nicotine drug. These incorporate varenicline (Chantix) and bupropion (Zyban).
In a Nutshell
It is not hard to keep up with normal or healthy blood pressure. Everybody can accomplish this. You just need to change your way of life or bad habits that can expose you to these certain issues.
Abigail Kent is an enthusiastic writer who loves to write on lifestyle, fashion, money-saving, and travel blogs. She is currently writing for Discount Codez. An online discount coupon and promo code site. She holds a bachelor’s degree in computer science. Abigail loves reading books and making new friends.