Blood Pressure Control Tips: If you like to eat the frozen meal is better to change your habit. Because, you have probably come to the category of high blood pressure (BP). Yes, the blood pressure problem Someh it is growing rapidly in the world. At one time, the high blood pressure was regarded as the elderly disease, but now most young people are suffering. The high blood pressure is silently building our way to life. In this regard the American Heart Association has issued new guidelines for blood pressure management.
So far the doctor considered the systolic blood pressure and 90’s diastolic blood pressure and 90’s dialog of 90, but now the definition of BP has changed. Under this, additional precautions need to make sure that the systolic blood pressure remained between 130 to 140 and 140 and lived between 80 to 90 to 90. For this, instead of medication, lifestyle and food habits are recommended.
According to the American Heart Association (Aha) and the American College of Cardiology (Aha) and the American College of Cardiology (46.7%) is high blood pressure, and it is a major risk factor to death worldwide. These include new guidelines not only in controlling blood pressure, but also lifestyle, science and the simplest of the world.
New guidelines to control blood pressure
Limit the salt consumption: The first and most effective way to control high blood pressure is to reduce salt consumption. Over the salt increases the amount of sodium in the body, which causes blood vessels and the blood pressure increases. So it is better to have the amount of salt less than 2,300 mg / day. Please note that there is a lot of hidden salt in food, pickhearted food, charm, chips, chips, so it is important to avoid them.
Left liquor: To control the blood pressure of the drug, let alcohol to give up. If you can’t leave, men should not drink more than two drinks a day and women should not drink more than one drink in a day. In addition, reduce tobacco and caffeine’s tee. These substances compress blood vessels, with which BP grows. Smoking, the danger of heart diseases in smoking is a variety of diseases.
Avoid stress: It is most important to avoid mental stress to avoid the problem of blood pressure. Let you know that the body leaves hormone like cortisol and addition can increase the hormone like cortisol and additionalin. Therefore, exercise of prancrims and deep breathing exercises are helpful. Also, for good sleep, take 7-8 hours a 7-8 hour deep sleep every day.
Control your weight: Control your weight to control blood pressure without medication. The more body weight gain extra pressures on the heart, which increases the risk of high blood pressure. To lose weight, exercise more, reduce your calories and eat healthy diet.
Healthy Doot: The balance of diet is very important to control hypertension. Include fruits, green vegetables, grain, oats, low-fat dairy products. Taxes are full of foods like tomatoes, spinach, beans and dried paws, which reduce the effect of sodium. Avoid fried, oily, sweet and processed foods. Keep fasting using 1-2 times a week or the detox diet also keeps clean and healthy.
Exercise (exercise): Regular exercise can help control hypertension. Every day 30-45 minutes of exercises like a quick walks, yoga, cycling or swimming, improves blood circulation, the heart is strong and less stress is less. Therefore, you can train at least 75-150 minutes at least 75-150 minutes a week. If your daily routine does not have a physical activity, the risk of the High BP increases.
Home Monitoring (Home Monitoring): Do not depend on clinic readings. Track your blood pressure numbers at home. It helps you, and it helps your doctor personalize treatment.