Conditions pertaining to blood pressure are increasing nowadays due to the kinds of foods that we consume every day. Diet is the number one determinant factor when it comes to controlling this condition and that is why a healthy eating habit is recommended in order to avert any likelihood of continues risks. Use the following tips to help you eat and stay healthy as well.
Physical exercise for just half an hour everyday is a good mechanism in regard to lowering the blood pressure level. Even if you are hypertensive, putting up with regular exercise is better than taking medication. Take the stairs rather than the lift; and walk often instead of using your car. At times, dancing is also good if you have no place to walk to. Simply town on some cool music and do the gig in the house, to give yourself some good energy that keeps your arteries in good condition.
Reduce salt intake
Use minimum salt in food and snacks in order to manage your pressure level. The quantity varies with age groups but about 2,000 milligrams per day is fine for most people. It is better to check food labels in order to acquaint yourself with the quantity present in that particular brand before grabbing it from the shelves. Unprocessed foods are the best option as they don’t contain lots of sodium.
Plate your food proportionally
Ever heard of the half plate rule and how it is a guide to a healthier diet? If not, try it by filling half of your plate with fruits, salad and vegetables. Carbohydrates and proteins will therefore fill the other half. Whatever the later are, these the groups that account for additional weight. Once the intake has been limited in such manner, it is surely clear that there is no need to worry about adding extra pounds which may make it difficult to control weight. However, you are still eating healthy and those who continue with this habit tend to lose weight equitably without straining to lower their blood pressure.
Every individual is prone to mood swings at certain times and it is better to know how to deal with such moods. Actually, hunger goes hand in hand with mood swings and at times, you may think that you are hungry while in the real sense, you are just reacting to some conditions. Things like boredom, loneliness or better still excitement and joy may trigger you to eat more even at the time when your body doesn’t need food.
If you are a victim of such circumstances, you can start a new mechanism for coping with any given situation. Taking a walk or reading a book would help divert the food-minded attention and enable you eat only when necessary, thereby preventing additional weight as this is normally the beginning of blood pressure build up.
Quit the faster-eating habit
Take time when crunching to enable diverse digestion to take place. Those who have a habit of eating quickly end up consuming a lot more and tend to increase their weights, than those who eat slowly. Furthermore, the brain doesn’t get ample time to make up the whole game of chewing, swallowing and digestion accordingly if someone eats very fast. If you are a fast-eater, change the habit by paying attention to the duration you take to finish your meal. It would be great to time and allow yourself up 30 minutes of meal time in order to gasp the necessary bites, while staying healthy and avoiding unnecessary weight addition.
Stop diet habits that are derailing
Moves like taking a sip of soda or coffee to kill cravings would just create hunger jitters in due time. Small-size portions of certain foods especially when taken within short times may be tempting and confusing at the same time. You cannot even tell the number of times you have consumed such over a length of time. Instead of crunching small bits, simply remove the portion that would get you going and stick to that rather than chewing from the bag.
Watch your waistline
Increase of weight begins from the waistline and hence this is the ideal area to start gauging your weight from. You can know this by the size of your trousers or belt. As soon as you go past that normal length, just know that you have to start a control plan. Let the waistline be your marking line and shed any extra pounds that goes beyond it if you really want to control your blood pressure in the simplest manner.
Reduce free sugar intake
This isn’t only found in processed foods but is naturally present in honey and syrups. Too much sugar is a determinant factor in calories high count and weight gain. In case you are taking breakfast cereals, the best option is to avoid added sugar substitutes and use fruits such as berries with natural sweeteners.
Limit the intake of saturated fat
The body requires just a small quantity of fat to make it running. Too much of such fat is a threat especially if you are working on lowering your blood pressure. When the fat content increases, it is likely that the cholesterol will rise and cause clogging in the arteries. This makes breathing difficult and possibly raising your pressure abruptly. Instead, take a diet rich in unsaturated fats as such are the best in lowering blood pressure. Such like olive and sunflower oils are good for those who are watching their weight.
Weight control is the backbone of checking on a balanced blood pressure and hence it is advisable to focus on weight management. Too much or too low blood pressure comes as a health risk to the patient. Even though high blood pressure is on the increase and poses many threats, low blood pressure is also not good at all. If it falls below the normal level, just take enough rest and drink lots of water to stabilize it before it goes out of hand.