Best Tips To Maintain Perfect Blood Pressure Level In The Body
How To Control Your Blood Pressure(BP) | Best Tips
What Is Blood Pressure?
Normal blood pressure is vital to life. Without the pressure that forces our blood to flow around the circulatory system, no oxygen or nutrients would be delivered through our arteries to the tissues and organs.
It is an important force because oxygen and nutrients would not be pushed around our circulatory system to nourish tissues and organs without blood pressure.
Blood pressure is the force that moves blood through our circulatory system.
Blood pressure is also vital because it delivers white blood cells and antibodies for immunity, and hormones such as insulin.
Best Diet For Maintaining Blood Pressure:
Eat Plenty OF
1.Fresh vegetables,fresh fruits,dry fruits,legums,diary products for potassium.
2.Recommended foods as part of the dash diet.
Limit
1.Canned and other processed foods with added salt
2.Fatty Foods
To Avoid
1.Pickled and very salty foods.
2.Excessive alcohol and caffeine.
DIET AND HYPERTENSION:
Diet plays a very important role in both prevention and treatment of high blood pressure,experts now agree,Simple things can help keep our BP sure in check.
Limit Your Salt Intake:
A high salt diet also contributes to the condition in people who have a genetic tendency to retain sodium;in these individuals,restriction of salt beginning at an early reduces the risk of developing hypertension. A portion of the population including older people and people with diabetes,appears to be particularly sensitive to sodium and may be benefited significantly from eating low sodium food. Experts disagree how much salt is too much; many recommend no more than 2,400 mg of sodium cach day for healthy individuals. The best way to reduce sodium intake istoavoidaddingsalt, andto avoid most processed foods, which are usualy
loaded with sodium. Check labels carefully-look for the term "sodium" to find hidden salt.in addition to avoiding salty and pickled foodsuse herbs and spices in cooking.
Keep your weight down:
Being even slightly overweight contributes to hypertension; losing excess weight is often all that is needed to return blood pressure to normal. Even a modestweight loss will cause a drop in blood pressure.
Eat less fat:
A high-fat diet not only leads toweight gain but may also contribute to highblood pressure. Limit fat intake to 30 percent or less of total calories, with 10 percent or lesscoming from saturated animal fats. This meanscutting back on butter and margarine: switching to low-fat milk and other low-fat dairy products choosing lean cuts of mear;and shitaing to low-fat cooking methods, such as brotling instead of frying.
Reduce alcohol and caffeine consumption:
Although a glass of wine or other alcoholic drink daily seems to reduce the chance of a heart attack,consuming more than this will negate any benefit and may increase the risk of hypertension.Too much caffeine can also raise blood pressure.Older adults with hypertension may be more sensitive to the effects of caffeine and should limit their intake.
Get more garlic:
Other research appears to validate the claims that garlic may lower blood pressure. The amount of garlic necessary to lower blood pressure, however can cause other problems especially unpleasant breath and body odor Although garlic is available in odorless pills it is not known if these pills produce the same benefits as cooked.
Systolic And Diastolic Pressure:
Blood pressure is measured using two numbers. The first number, called systolic blood pressure, measures the pressure in your blood vessels when your heart beats. The second number, called diastolic blood pressure, measures the pressure in your blood vessels when your heart rests between beats.
The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension. The first DASH diet research showed that it could lower blood pressure as well as the first line blood pressure medications, even with a sodium intake of 3300 mg/day! Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been proven to be an effective way to lose weight and become healthier at the same time. It is full of fabulous, delicious, real foods.
If the measurement reads 120 systolic and 80 diastolic, you would say “120 over 80” or write “120/80 mmHg.”
Dash Diet:
The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension. The first DASH diet research showed that it could lower blood pressure as well as the first line blood pressure medications, even with a sodium intake of 3300 mg/day! Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been proven to be an effective way to lose weight and become healthier at the same time. It is full of fabulous, delicious, real foods.
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