By making these 5 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease – Reference Mayo Clinic
If you’ve been diagnosed with high blood pressure, or hypertension (a systolic pressure — the top number — of 140 or above or a diastolic pressure — the bottom number — of 90 or above), you might be advised to take medication to bring your numbers down.
Diet & Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy diet & lifestyle, you may avoid, delay or reduce the need for medications.
Here are 5 diet & lifestyle changes you can make today to lower your blood pressure and keep it down.
1. Drink Beat Juice daily – http://www.amazon.com/gp/product/B00AI4R894
Consuming the ingredients found in the Beat Juice formula daily has shown to be a natural, yet powerful weapon against High Blood Pressure. There are 2-3 servings (4-6oz) in a single bottle (16oz) of Beat Juice, therefore 1 bottle will last 2-3 days. If one does nothing else, drinking Beat Juice alone is the single most important action on this list.
2. Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. You and your doctor can determine your target weight and the best way to achieve it.
Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.
3. Exercise 2-3 times per week
Regular physical activity — at least 30 minutes 2-3 days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn’t take long to see a difference. If you haven’t been active, increasing your exercise level, even if you are just walking can lower your blood pressure within just a few weeks.
If you have pre-hypertension — systolic pressure between 120 and 139 or diastolic pressure between 80 and 89 — exercise may even help you avoid developing complete hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to healthier levels.
Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking can help.
But avoid trying to do too much all at once. Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn’t a good strategy. Those sudden bursts of activity could actually be risky to ones health.
4. Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and includes number one on our list, Beat Juice, can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approach and has proven very effective for most people with hypertension.
It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:
• Drink Beat Juice.
Even consuming small amounts of Beat Juice per day can have a powerful effect on blood pressure levels. They recommend bringing a bottle into your doctor for his professional opinion on the ingredients.
• Keep a food journal.
Writing down what you eat can shed unexpected light on your true eating habits. Monitor what you eat, how much, when and why you may be eating certain foods.
• Consider increasing potassium.
Potassium can lessen the effects of sodium on blood pressure. Talk to your doctor about the potassium level that’s best for you.
• Be a smart shopper.
Make a shopping list before going to the grocery store to avoid picking up foods that are unhealthy. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out.
• Cut yourself some slack.
Although your diet is a lifelong eating guide, it doesn’t mean you have to cut out all of the foods you love. It’s OK to treat yourself occasionally to foods you wouldn’t find on a strict diet menu, such as ice cream or mashed potatoes and gravy.
5. Reduce sodium in your diet
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg.
The recommendations for reducing sodium are:
• Try to limit your sodium intake to 2,300 milligrams (mg) a day or less.
• A lower sodium level — 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals who have high blood pressure, diabetes or chronic kidney disease.
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