If you have hypertension, managing your high blood pressure naturally is easier than you may think.
In fact, it is simple - if you know the fundamentals.
It has to do much with your lifestyle choices.
First steps in managing your high blood pressure naturally: Hypertension is a symptom that something is amiss with your body.
You only have one body and it will respond for good or for ill depending on how you treat it.
# 1.
Know your height and weight: You need an accurate measurement of your height and your weight.
From this data you can soon see by how much you are overweight and what your body mass index is.
A BMI of more than 30 means you are obese and it is time to take serious action.
A BMI of between 24 and 29.
9 means yo are overweight.
# 2.
Know your systolic and diastolic pressures: Invest in a home digital blood pressure monitor.
Monitor your pressures for a week.
Take readings at the same time each day and under the same conditions.
On waking and before having anything to eat, drink or smoke is the best time.
You have now set your baseline data.
Now you need to...
Make these simple lifestyle changes: Lifestyle change # 1 improve your diet: Move quickly to a healthy balanced diet and keep to it.
The Dietary Approaches to Stopping Hypertension (DASH diet) is proven to reduce hypertension to within normal levels in as little as three weeks.
There are several modestly priced Kindle ebooks on the DASH diet available from Amazon.
com.
You can download free software to read the books on your PC if you do not have a Kindle reader.
Lifestyle change # 2 take regular exercise: Moderate exercise, such as brisk walking for 30 to 45 minutes each day, that raises your pulse to about 120 can lower your blood pressure by as much as 4 points.
The benefit lasts almost 24 hours.
Recently published results of a long-term study by the British Heart Foundation shows that just two and a half hours of this type of exercise a week suppresses the inflammation in the body which contributes to heart disease and hypertension.
Lifestyle change # 3 lose weight: The DASH diet is calorie controlled.
A by-product of it is that you will gradually lose weight.
Being physically more active will help you lose weight even faster.
This will reduce your risk of having heart disease, a heart attack or even a stroke.
Lifestyle change # 4 quit smoking: Smoking tobacco products constricts your arteries.
That makes your heart work harder to pump blood around your body, resulting in raised systolic and diastolic pressures.
Overtime, smoking will cause your arteries to fur up.
This compounds the problem.
Lifestyle change # 4 cut down on the booze: Ideally, you should cut out alcohol altogether.
However, there is evidence that a maximum of one unit a day for women and two units a day for men may have beneficial effects.
It is thought that these small quantities can aid relaxation.
Be aware that drinking more than the recommended limits can contribute to your high blood pressure.
You should drink about eight glasses of water a day.
This will stop you dehydrating and will ensure that your arteries and blood vessels retain their elasticity.
That will help reduce your hypertension.
Set goals and monitor your progress Having set your baselines, you need to:
Give yourself a reward when you have reacheda suitable weight and your BP is within the normal range.
If you have hypertension, these lifestyle changes make it easy to manage your high blood pressure naturally.
In fact, it is simple - if you know the fundamentals.
It has to do much with your lifestyle choices.
First steps in managing your high blood pressure naturally: Hypertension is a symptom that something is amiss with your body.
You only have one body and it will respond for good or for ill depending on how you treat it.
# 1.
Know your height and weight: You need an accurate measurement of your height and your weight.
From this data you can soon see by how much you are overweight and what your body mass index is.
A BMI of more than 30 means you are obese and it is time to take serious action.
A BMI of between 24 and 29.
9 means yo are overweight.
# 2.
Know your systolic and diastolic pressures: Invest in a home digital blood pressure monitor.
Monitor your pressures for a week.
Take readings at the same time each day and under the same conditions.
On waking and before having anything to eat, drink or smoke is the best time.
You have now set your baseline data.
Now you need to...
Make these simple lifestyle changes: Lifestyle change # 1 improve your diet: Move quickly to a healthy balanced diet and keep to it.
The Dietary Approaches to Stopping Hypertension (DASH diet) is proven to reduce hypertension to within normal levels in as little as three weeks.
There are several modestly priced Kindle ebooks on the DASH diet available from Amazon.
com.
You can download free software to read the books on your PC if you do not have a Kindle reader.
Lifestyle change # 2 take regular exercise: Moderate exercise, such as brisk walking for 30 to 45 minutes each day, that raises your pulse to about 120 can lower your blood pressure by as much as 4 points.
The benefit lasts almost 24 hours.
Recently published results of a long-term study by the British Heart Foundation shows that just two and a half hours of this type of exercise a week suppresses the inflammation in the body which contributes to heart disease and hypertension.
Lifestyle change # 3 lose weight: The DASH diet is calorie controlled.
A by-product of it is that you will gradually lose weight.
Being physically more active will help you lose weight even faster.
This will reduce your risk of having heart disease, a heart attack or even a stroke.
Lifestyle change # 4 quit smoking: Smoking tobacco products constricts your arteries.
That makes your heart work harder to pump blood around your body, resulting in raised systolic and diastolic pressures.
Overtime, smoking will cause your arteries to fur up.
This compounds the problem.
Lifestyle change # 4 cut down on the booze: Ideally, you should cut out alcohol altogether.
However, there is evidence that a maximum of one unit a day for women and two units a day for men may have beneficial effects.
It is thought that these small quantities can aid relaxation.
Be aware that drinking more than the recommended limits can contribute to your high blood pressure.
You should drink about eight glasses of water a day.
This will stop you dehydrating and will ensure that your arteries and blood vessels retain their elasticity.
That will help reduce your hypertension.
Set goals and monitor your progress Having set your baselines, you need to:
- weigh yourself regularly - say once a week, and keep a record.
- Measure your blood pressures for several consecutive days, and keep a record.
Repeat the measurements every two weeks.
Give yourself a reward when you have reacheda suitable weight and your BP is within the normal range.
If you have hypertension, these lifestyle changes make it easy to manage your high blood pressure naturally.
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