Having high blood pressure (hypertension) is one of several risk factors that can increase your chance of developing heart disease, a stroke and some other complications.But the Good news is the odds of lowering your blood pressure are greatly in your favor.
Click here to discover how => healthylivingoffer.com/hyper.htm , as I show you a simple therapy that has helped a number of Nigerians get rid of high blood pressure and its attending complications.
The following information is essential for a successful hypertension treatment.
- Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.
Besides shedding pounds, you generally 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.
- Exercise regularly
Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It’s important to be consistent because if you stop exercising, your blood pressure can rise again.
If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Visit=>healthylivingoffer.com/hyper.htm.
- Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg.
It isn’t easy to change your eating habits, but with these tips, you can adopt a healthy diet:
=>Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits.
=>Monitor what you eat, how much, when and why.
Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.
- 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 effect of sodium intake on blood pressure varies among groups of people.However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including:
Anyone age 51 or older
Anyone diagnosed with high blood pressure, diabetes or chronic kidney disease
- Reduce your stress
Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what’s causing your stress, consider how you can eliminate or reduce stress.
If you can’t eliminate all of your stressors, you can at least cope with them in a healthier way. Try to:
=>Change your expectations.Give yourself time to get things done.Learn to say no and to live within manageable limits.Try to learn to accept things you can’t change.
=>Think about problems under your control and make a plan to solve them. You could talk to your boss about difficulties at work or to family members about problems at home.
=>Know your stress triggers. Avoid whatever triggers you can. For example, spend less time with people who bother you or avoid driving in rush-hour traffic.
=>Make time to relax and to do activities you enjoy.Take 15 to 20 minutes a day to sit quietly and breathe deeply. Try to intentionally enjoy what you do rather than hurrying through your “relaxing activities” at a stressful pace.
=>Practice gratitude. Expressing gratitude to others can help reduce stressful thoughts.
Hypertension is actually an easily treated condition, but one that can cause serious damage to your health if ignored. If you or someone you love is affected by high blood pressure, then I strongly recommend this therapy for you. It has helped out countless number of patients who conventional medical practices couldn’t help. You can get the breakthrough therapy by clicking here=>healthylivingoffer.com/hyper.htm.
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