Tips to Control High Blood Pressure

Cut Down the Sodium Level in Your Diet

If you are suffering from high blood pressure then you must reduce the sodium intake. Sodium not only comes from salt, but it is also present in processed and canned foods. You must read the food label carefully before buying any food item. You must restrict your sodium level to 1500 mg every day. Try and avoid eating chips, frozen sea food, mustard, ketchup and pickles.

Skip Caffeine

Coffee has some health benefits, but lowering blood pressure isn't one of them. Caffeine can cause short-term spikes in blood pressure, even in people without hypertension. If you have high blood pressure, it's a good idea to moderate your caffeine intake to about two cups of coffee per day. You can check whether you're sensitive to caffeine's blood-pressure-boosting effects by checking your blood plessure- boosting effects by checking your blood plessure before and within a half hour after consuming your caffeinated beverage. If it increases by 5 or 10 points , you could be caffeine sensitive.

Limit Alcohol and Sugar in Your Diet

You must limit your sugar and alcohol consumption if you want to keep high blood pressure at bay. This is because sugar and alcohol tend to increase the level of blood pressure. You must also eliminate carbonated beverages, foods containing saturated fat and trans-fat. These food products will complicate the disease and damage the vessels of your heart.

Low Fat Dairy Items

A high blood pressure does not mean you have to give up on your favourite dairy items, but you must immediately switch your dairy products to fat free or low fat. Milk, yoghurt, cottage cheese and other low fat cheese must be included in your daily diet.

Lose Weight

Research has consistently shown that dropping just a few pounds can have a substantial impact on your blood pressure. Excess weight makes your heart work harder. This extra strain can lead to hypertension, while losing weight lightens your cardiovascular workload.

Switch Over To Healthy Oil

You must consume 2 to 3 teaspoons of healthy oil like olive oil every day. You can also consume low fat margarine daily because they are rich in omega 3 fatty acids that are good for your heart. These margarine spreads will help in lowering your blood pressure.

Yoga

Yoga is a great de-stressor. Yoga breathing exercises reduced blood pressure in people with hypertension, possibly through their effects on the autonomic nervous system, which governs heart rate, digestion, and other largely unconscious functions.

Nuts, Seeds and Beans Are Good For Health

Kidney beans, cannellini beans, nuts, natural peanut butter and other seeds are some healthy diet choices that help keep your heart healthy and also help in lowering the blood pressure. You must eat nuts, seeds and beans at least 4 to 6 times a week.

Eat Whole Grains

To keep your blood pressure under control, one thing you have to give up is processed food. Instead, you must always consume whole grains. Oats, cereal, whole grain breads, pasta are good choices. Consume around 8 ounces of these daily. But before you purchase any item, you must always check the nutritional label for the sodium content in the food.

Smoking

If you smoke, you're already doing your part to increase those blood pressure levels by a dangerous 10 mm Hg or greater following every cigarette. And if you smoke frequently throughout the day-that means you're constantly accelerating your levels to dangerous heights.

Eat Protein Rich Food

You must consume foods rich in proteins. You must consume approximately 6 or less ounces of protein each day. You can opt for chicken instead of red meat. Eat eggs, or fish, daily, as they are the best source of healthy protein.

Self-Monitoring

If you've been diagnosed with high blood pressure, it's within your interests to learn how to self-monitor your blood pressure at home. This is done using an upper arm blood pressure monitor to keep tabs on your blood pressure to ensure it stays within healthy levels between doctor's visits.

Ask for Help

Staying healthy and sticking to a new diet and exercise plan is always easier if you have the support of your family and friends. This way, if you slip off track, you'll be encouraged by the people who love you to invest in your health and give you the physical and emotional boost to help you do so.