High blood pressure or hypertension is a very dangerous condition which occurs when a person’s blood pressure is higher than 140/90 mmHg. It can be very dangerous, especially if untreated, because it makes the heart work too hard and it also hardens the walls of the arteries making it difficult for the blood to flow to the heart and brain. If not controlled, high blood pressure can lead to heart and kidney diseases, stroke, blindness, and it can cause the brain to hemorrhage. Unfortunately, in some cases it can be fatal.

If you have been diagnosed with high blood pressure, make sure you do everything your doctor tells you to do if you want to feel better and save your life. In addition to certain medications, you will need to change your life style and start leading a healthy life. This includes weight loss and dietary changes, and preferably some exercises.

Being overweight or obese increases your blood pressure and represents a huge risk factor for heart diseases, high cholesterol, and diabetes, so it’s high time you started losing some weight. You should first cut out empty calories found in processed and refined food. Therefore, stop eating cookies, crackers, candies, white flour pasta, and white bread.

In addition, all animal products are to be completely avoided, including all meat, eggs, and fowl. The reason is that they are high in cholesterol and saturated fat. They also don’t contain phytochemicals, antioxidants, fiber or other healthy nutrients.

Furthermore, you should eat little or no salt or sodium, or at least no more than 2.4g (about a teaspoon) of salt a day. This both lowers blood pressure and helps medications be more effective. Food rich in potassium and calcium also helps to regulate salt levels, that’s why it’s recommended to take more raisins, figs, and apricots as well as sardines, tuna, and salmon. Fish and fish products generally lower blood pressure because of omega 3 fatty acids.

On the other hand, hypertensive patients are advised to reduce blood pressure by eating more fruit, raw or steamed vegetables, beans, legumes, seeds and nuts, low- fat dairy foods and foods low in saturated fat, total fat, and cholesterol. Also, food rich in calcium and calcium supplements also lower blood pressure.

There are particular foods that are capable of reducing blood pressure, such as dark chocolate, the ones with more than 70% cocoa, and garlic. They are rich in antioxidants.

Dehydration is also bad for high blood pressure, so you will need to take at least eight glasses of water a day in order to lower blood pressure quickly. Avoid drinking carbonated drinks and alcohol; it prevents the food nutrients to reach blood vessels. Smoking is also linked to cardiovascular diseases, so if you are a smoker, it’s time to stop.

Stress is another factor that causes blood vessels to narrow, thus causing high blood pressure. So, do whatever you can to reduce stress. You can try to relax through meditation, yoga, or body massage. Even an occasional nap or a walk with a friend helps, if that’s what calms you down.

Exercise is an important step to prevent and reduce blood pressure, since it improves antioxidant levels and reduces stress. All you need is 20 minute of a moderate- level activity every day, be it walking, running, or swimming.

Now that you know all the factors that influence your blood pressure, you can make smart choices and do everything you can to improve your life and keep your blood pressure under control.

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Millions of people worldwide suffer from hypertension. Learn how to lower blood pressure by visiting our health portal.
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is it better to work out for 30mins in your lunch break or try and go after work for a bit longer?

I’m on a bit of a tight schedual but i’m just wondering what would be better…or reccommended…

to go for a 30 mins cardio session on your lunch break and do strength training with dumbells/yoga/squats etc at home – say about 4 times a week

or risk leaving it until 5.30 when you might be tired and lost your mood and probably not be home til about 8-8.30 but having done a good 2 hours workout cardio and strength… so many times a week?

i’m trying to find a happy medium!

i’ve just got a bike so i’m trying to cycle once a week to work whilst I get my fitness levels up (8 miles hilly) and because i’ve paid a lot of money for a bus pass so i dont want to feel that i’m wasting money…
i’ve bought a helmet and waterproof jacket (i need lights) to encourage me to go when the weather is a bit wet but i’m paying for the gym and want to make use of it… i just find that some days i’m too tired to go and others i’ve worked into my lunch.

i can eat around my lunch break but i’m just wondering if going to the gym at lunch will be better then going after work when i might be too tired (i have chronic fatigue mdue to ill health). will this be enough to lose weight and increase my fitness in just half hour? i used to do 2 hours a day/5 days a week last year so it doesnt seem like enough but it might be, i dunno.

also, what’s better, counting calories or doing the slimming world plan?

i just dont know what to do for the best as i did lose weight but put a bit back on due to grieving and a job change and i’m just finding it difficult to lose weight again – motivation wise.

thanks for any advice, help and tips

Answer
first of all hi ya and i really want to say how much credit you should be giving your self right now as you are so doing all the right things your excercising watching your food etc and are interested and sensible enough to do it the right way im getting married next year and am trying to do the same all these fad diets are tempting but i know there not the way to go

I quallified as a massage therapist earlier this year and am interested in diet and nutrition and i do know that you burn more carolies by working out in 10 minute intervals with a small break another 10 etc etc or spliting that up during the day but i think in your mind it feels like you have achieved more by going for 15 or 20 at a time but still that is what the research says.

i deffo think tha the exercise on the lunch break is the way to go because getting home at 830 every evening is unaccepable its not good to put yourself under that much presssure and your body needs the time to wind down and relex as well to work at an optimum level and burn calories.

But what i will say too is that you need to look overall at the amount of time you are putting into this because you have the bike too and that is a great workout and as you may know by exercising in the morning it is almost twice as effective as any other time of the day so to be honest you could enjoy a meal or a leisurely walk at lunch the day you do that if you dont put effort into creating a balance your overall energy level will drop and lead to tiredness and flucuating moods for you you should think about that because you need to look after your llong term health as well

also slimming world is the way to go because it is really good i have seen a good friend of mine have great success with it you can enjoy really good food in the right combinations and really learn about your nutrition and what your putting into your body.

plus be a bit kinder to yourself will you cause if you have had a sad time personally and job changes etc give yourself a break cause if you wont give yourself a break sometimes lifes not nearly as much fun

theres lots of fun activities out there you must look great with all your efforts so why not take your fine bod out salsa dancing or something like that where you can have good fun get a gentle fun workout and make some new friends while having a laugh all the best good luck