Battle the Effects of High Blood Pressure Naturally | Health and Fitness

Reducing high blood pressure isn?t always an easy task. Many medications help reduce hypertension, but people are beginning to take great care in the chemicals they put into their bodies.

Many are looking for natural high blood pressure remedies. Battle the effects of hypertension naturally and safely by following these 10 life rules.

Lose Weight: Ask your doctor what the ideal weight is for your height and body type. In general, men are at risk if their waist measurement is greater than 40 inches; 35 inches for women. Weight reduction of a mere 10 pounds may make corrections to within normal numbers.

Exercise Regularly: You don?t have to overdo exercises to be in good shape. Regular activity between 30 and 60 minutes 4 or 5 days per week has been proven to reduce blood pressure significantly. People who have been inactive for an extended period of time may see reduction within just a few weeks of resumed physical activity.

Eat Healthy Foods: Whole grains, fruits, vegetables and low fat products helps. Don?t stop eating everything you enjoy, simply enjoy them in lower quantities. Add healthier foods to your existing diet.

Reduce Sodium: Sodium should be limited to fewer than 2,300 mg per day. Following a much lower limit of 1,500 mg per day is recommended if you?re looking for quicker results. Read the labels on your foods and consume foods and drinks responsibly.

Limit Alcohol Use: Alcohol can help lower blood pressure in moderation. More than one drink per day for women, or two drinks per day for men, can effectively increase hypertension. Stick to the one or two per day limit based on gender if you intend to reap the benefits of alcohol consumption.

Avoid Tobacco Use: Tobacco products increase blood pressure by 10 mm Hg or more. This effect doesn?t reduce the moment you put out your cigarette; it is increased for up to an hour after smoking. Chain smokers are at higher risk.

Reduce Caffeine Intake: Caffeinated beverages or foods cause a temporary spike in blood pressure. Talk to your doctor about the amount of caffeine you consume per day and ask if reduction is recommended.

Reduce Stress: Stress and anxiety temporarily increases hypertension. Calm down and think about why you?re stressed. Formulate a plan to reduce the stress in your life to help correct the problem naturally.

Monitor Regularly: Self-monitoring is often recommended in cases of dangerously high readings. Regular visits to the doctor for monitoring are usually all that is needed.

Discuss Issues with Family and Friends: People who care about your well-being are often the greatest support when dealing with medical problems. Discuss your hypertension situation with people who care about you and understand what you?re going through. They can help motivate you to do what needs to be done to improve your health.

Article source: http://ezinearticles.com/6558658

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