High blood pressure or hypertension is referred to as a “silent killer” and for a reason. It often has no symptoms but poses a great risk of developing serious health problems, such as heart disease, stroke and kidney disease.
While you can’t have a perfect control over whether you get high blood pressure or not, following healthy lifestyle habits plays an important role in preventing and reducing its risks to oneself.
Here are five ways that help you prevent high blood pressure.
1. Reduce sodium intake. Cutting down on sodium can help lower your blood pressure in weeks. In fact, reducing your sodium intake to as little as 6 grams per day can improve your heart health and reduce the risk of high blood pressure. Make it a habit to read food labels and avoid eating processed foods. Go for low-sodium alternatives of the food and beverage you usually buy. If you ever find yourself having a hard time drastically reducing sodium from your diet, try doing it gradually. This will allow your palate to adjust over time.
2. Follow the DASH diet. The “Dietary Approach to Stop Hypertension,” better known as DASH, is a diet specifically designed to lower blood pressure. This diet encourages you to reduce sodium in your diet and eat a variety of foods such as fruits and vegetables, nuts, low-fat and non-fat dairy, lean meats, fish and poultry, mostly whole grains and heart-healthy fats. The diet, when accompanied by exercise, may also help with weight loss, lower cholesterol and manage or prevent diabetes. Similarly, people with a cholesterol problem can benefit from a balanced DASH diet.
3. Limit alcohol consumption. A study conducted by Dr. Michael Roerecke Ph.D., et. al, found that reducing alcohol intake lowers blood pressure in a dose-dependent manner. It also suggests that effective alcohol interventions in people who drink more than two drinks per day would reduce the disease burden from both alcohol consumption and hypertension. Drinking more than the moderate amount of alcohol can result in a rise in blood pressure and reduce the effectiveness of blood pressure medications. Consider lowering the alcohol consumption to two glasses per day for men and one glass per day for women.
4. Exercise regularly. Regular physical activity is an excellent way to deal with high blood pressure. It makes your heart stronger. A stronger heart can pump more blood with less effort, causing the force on your arteries to decrease. This can result in lower blood pressure. Regular exercise also helps you maintain a healthy weight—another important way to control blood pressure. Consider doing a physical activity such as swimming, running, biking or even walking, and see your efforts pay off in no time.
5. Eat superfoods. One of the most important elements to lowering blood pressure is to eat superfoods. Considered to be the most balanced nutrient profile of all the green plants, barley grass is a “superfood” that contains vitamins, minerals and enzymes, which help boost the immune system and improve the cardiovascular health. One such product available in the market is Sante Barley, a pure organic young barley grass powdered drink. It is rich in chlorophyll, a green pigment found in plants that absorbs energy from light through photosynthesis. It helps eliminate excess cholesterol, triglycerides, and other lipids (fats) in your body. It also contains arginine, which makes the blood vein more elastic. This component helps clean the plaques or fats in blood vessels. Thus, blood circulation becomes better and will result in normalized blood pressure.
By managing and controlling the factors that contribute to high blood pressure, you can keep your health in check and drop the risk of having complications later in life.