4 Steps To A Healthy Blood Pressure

Having a healthy heart is dependant on having and keeping your blood pressure at normal levels. 

4 Steps To A Healthy Blood Pressure

Don’t wait until you have a problem with your blood pressure before deciding to do something about it. 

As they say “the best time to start is 10 years ago, the second-best time is NOW. It’s never too late to start. 

So even if you have suddenly found out you have high blood pressure do something about now. 

Here are 4 steps you can start doing now that will put you on the path to healthy blood pressure.

1.Tobacco – 

avoid it like the plague. Don’t start smoking, ever! If you do smoke, give it up now. 

Not only will smoking raise your blood pressure but you are putting yourself at the risk for all sorts of other health problems. 

And if you use smokeless tobacco or electronic cigarettes you are only fooling yourself if you think these products are safe. 

You need to give up all forms of smoking tobacco altogether.

2.)Exercise – 

experts recommend 30 minutes of some form of cardio exercise 3 to 4 times a week. But you don’t have to join the gym or the local running club unless of course, you want to. 

All you have to do is go for a walk around a couple of blocks where you live. Take up the challenge to walk 10,000 steps a day. Start off slowly if you have done no exercise for a while. 

A good idea would be to get a pedometer and see just how many steps you do each day on a normal day. From there you can set a goal to increase it gradually until you arrive at the magic 10,000 steps a day. 

Not only will this do wonders for your heart health but it could help you to lose a few pounds as well.

3.) Diet – 

you need to eat healthy food. Cut out the junk food and sugary drinks. It’s no good substituting sodas with diet sodas because studies have shown diet drinks raise blood pressure. 

A study conducted by the University of Miami and Columbia University over a 10 year period showed that “daily diet soda drinkers were more likely to have had a stroke or heart attack, or to have died from vascular disease”. 

A good type of diet to stick to would be roughly 30% protein, 70% low carb vegetables/fruit, and healthy fats. Stay away from the starches.

4.) Stress – 

high-stress levels are a good indicator of higher blood pressure levels. Managing your stress levels therefore becomes very important. Here’s what you need to do.

get rid of any unnecessary activities. Filling your daily life with too many things to do causes stress. Decide on priorities and dump all other activities.

exercise – yes we are back to that. Regular exercise or even just participating in a hobby will bring your stress levels down. 

Meditation or some another way of removing yourself for a time from the hustle and bustle of daily life will clear your mind and prepare you for the pressures that daily life brings.

Sleep Make sure you get enough. Everyone is different when it comes to the amount of sleep one needs but most experts agree that as a minimum you should be getting at least 7 hours a night.

Your blood pressure is more often than not a result of the lifestyle choices you make. Healthy choices made result in healthy blood pressure levels. Not so good lifestyle choices result in not so good health. The choice is always up to you.

What choices will you make?

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