How to reduce your Bloodstream Pressure With Dieting and exercise

High blood pressure affects many of us, but eating the right foods can help to lower your numbers. EatingWell’s nutrition expert shares top blood-pressure-lowering foods and offers suggestions for how to eat more of them..
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Keep your blood pressure down. Prevent stroke and heart disease..
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We Singaporeans love our food! But did you know that as many as 8 in 10 Singaporeans consume more than the recommended daily intake of salt?
Consuming too much salt puts you at risk of high blood pressure, also known as hypertension..
Here, we share 5 diet tips to lower high blood pressure..
To learn more about high blood pressure, visit HealthXchange.sg at:
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Click here to learn more about lower high blood pressure with exercise: https://bit.ly/2G3hJlv.
Exercise For High Blood Pressure Best Exercises To Lower Blood Pressure.
High blood pressure is a major risk factor for the nation’s deadliest disease. The scariest and most dangerous part about this health condition is that you could have it for years without knowing it. Many people don’t know they have high blood pressure until after they’ve had a heart attack..
Exercise may be one of the best ways to lower your blood pressure and keep it under control. Here’s why it’s so good for you, which exercises are best, and the types of workouts you should consider staying away from..
How exercise lowers blood pressure.
While there are many ways to lower blood pressure without medication, exercise is possibly one of the most effective. People who engage in regular physical activity generally have an easier time controlling their high blood pressure. There’s a reason for that..
Regular exercise strengthens your heart. Like any other muscle, the more you force it to do work, the stronger it will get over time..
A stronger heart doesn’t have to work as hard to pump more blood throughout your body. This decreases the pressure at which your blood moves from place to place, improving your overall health..
The key to keeping your blood pressure in a healthy range, however, is to continue exercising even when you notice positive changes in your blood pressure readings. If you stop exercising, you lose the progress you’ve made in building a strong heart..
Best exercises to lower blood pressure.
If you want to use exercise to lower your blood pressure, don’t worry about a gym membership or structured workout program unless you know it’s something you’re going to stick with. Fitness doesn’t necessarily involve the most expensive equipment or the most complex workout sets..
Here are a few examples of exercises you can start with — without much effort on your part..
Walking. With high blood pressure, small steps can lead to big results. Something as simple as parking farther away from a building entrance can make a huge difference..
Swimming. Doing a series of laps in your local pool works a variety of muscle groups but doesn’t put as much stress on your knees and joints..
Recreational sports. Casual games of tennis, basketball, or softball keep you active on a regular basis without prompting you to over-exercise..
Errands and household chores. Grocery shopping, vacuuming, and other forms of housework burn more calories than you might think. Even activities like these put your heart to work..
Jogging, biking, and stretching can also benefit your overall health. Though not all exercises are the best for everyone, if you try a few different types, you’re likely to find one you can continue doing over the long-term..
Exercises to avoid with high blood pressure.
Technically, there isn’t one specific exercise that can be dangerous for people with high blood pressure. What you need to watch out for is how intensely you exercise, how often, and how each workout makes you feel..
Don’t start out with exercises such as HIIT workouts, which are performed at a high intensity and intended for the more advanced. As with starting anything new, begin slowly and ease into more intense, more frequent workouts if you so desire..
Stop exercising immediately if you experience chest pain, can’t catch your breath, or you become dizzy or lightheaded..
You should always check with your doctor to make sure exercise is safe for you before you start a new workout regimen. Though physical fitness is an essential part of a healthy lifestyle, safety should always come first..
Certain health conditions, such as high cholesterol or high blood pressure, often damage the heart and its systems slowly over time. You don’t want to do more harm by pushing yourself too far..
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One Food Lowered My Wife’s BP by 15-20 Points (Blood Pressure).
Bob and Brad discuss how one food can help lower blood pressure..
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If you have high blood pressure, you are more than twice as likely to develop heart disease and six times more likely to have a stroke than people with normal blood pressure. Manage your condition through diet..
Warning.
Never change your diet without first consulting your physician..
Step 1: Eat less saturated fat.
Eat less saturated fat. If you are used to eating a diet high in fat, reducing your fat and cholesterol intake will reduce your blood pressure..
Step 2: Keep your weight under control.
Count calories and keep your weight in check. Putting on extra pounds tends to raise blood pressure..
Step 3: Eat more produce.
Eat more produce. Fruits and vegetables contain potassium, a mineral that appears to lower blood pressure..
Step 4: Reduce your salt intake.
Reduce your salt intake if your blood pressure responds to salt in your diet. About 58 percent of people with high blood pressure are salt-sensitive..
Tip.
If you are not sure whether you are salt-sensitive, consult your doctor about trying a low-salt diet to see if your pressure drops..
Step 5: Drink in moderation.
Drink alcohol in moderation. Although studies have shown that one alcoholic drink a day can lower your blood pressure, drinking excessively will raise it..
Did You Know?
Over the course of an average life span, the human heart beats about 2½ billion times without stopping.

How To Reduce Blood Pressure | How To Prevent Blood Pressure | How To Lower High Blood Pressure | Lifestyle | Diet.
Hey, guys! This weeks video is about high blood pressure and how you can prevent getting it with simple yet effective lifestyle changes. Healthcare professionals refer to high blood pressure as the silent killer and for a good reason! High blood pressure increases risks of many diseases and shortens your life significantly..
WHAT IS HIGH BLOOD PRESSURE:
Blood pressure is measured in millimetres of mercury (mmHg) and is given as two figures:
Systolic pressure – The pressure when your heart pushes blood out..
Diastolic pressure – The pressure when your heart rests between beats..
As a general guide:
High blood pressure is considered to be 140/90mmHg or higher (or an average of 135/85mmHg at home).
Ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg.
Low blood pressure is considered to be 90/60mmHg or lower..
A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you’re at risk of developing high blood pressure if you don’t take steps to keep your blood pressure under control..
HOW TO PREVENT HIGH BLOOD PRESSURE:
High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking..
SALT & DIET:
Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The NHS Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet..
Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful..
Eating a low-fat diet that includes lots of fibre – such as wholegrain rice, bread and pasta – and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat five portions of fruit and vegetables every day..
Eatwell guide link: https://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx.
ALCOHOL INTAKE:
Regularly drinking alcohol above recommended limits can raise your blood pressure over time..
Staying within these recommended levels is the best way to reduce your risk of developing high blood pressure:
Men and women are advised not to regularly drink more than 14 units a week. Spread your drinking over three days or more if you drink as much as 14 units a week..
Find out how many units are in your favourite drink and get tips on cutting down: https://www.nhs.uk/Livewell/alcohol/Pages/alcohol-units.aspx.
GET ACTIVE & LOSE WEIGHT:
Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition..
Regular exercise can also help you lose weight, which will also help lower your blood pressure..
Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week..
CUT DOWN CAFFEINE:
Drinking more than four cups of coffee a day may increase your blood pressure. If you’re a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down..
STOP SMOKING:
Smoking doesn’t directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke..
Smoking, like high blood pressure, will cause your arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased..
SLEEP:
Long-term sleep deprivation is associated with a rise in blood pressure and an increased risk of hypertension. It’s a good idea to try to get at least six hours of sleep a night if you can..
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