One of the most common complications we get which is related to our hearts is having high blood pressure. High blood pressure, otherwise known as hypertension, is dangerous if not controlled as it can lead to heart attacks or strokes. There are ways to keeping your blood pressure at bay like maintenance medicine and changing to a healthy lifestyle. Most doctors recommend a change in lifestyle like changing your diet and getting exercise daily.
There are many factors that can raise your blood pressure like the food you eat. Foods that are high in sodium or salt are definitely an enemy because this increases the risk of hypertension occurring. Fatty foods are also risky so it is best to stay away from them. Food that are high in sodium attract water in your blood stream causing the heart to work faster and, in turn, causes the blood pressure to increase. Fatty food cause blockage in your veins making the passage of blood smaller which causes the blood pressure to increase so that blood can pass through. Eating foods that are high in fiber, potassium and magnesium can help with improving your blood pressure. Fiber helps with flushing out any blockage in our blood vessels while magnesium keeps them healthy. Potassium ensures regular muscle function and our heart is one muscle that needs it. A lot of fruits and vegetables can provide that for you like bananas, apples, and spinach.
Other factors that can affect your blood pressure are stress. Stress causes our bodies to release a burst of adrenaline which increases your heart rate and clog the blood vessels which causes the blood pressure to increase. Have you ever noticed that when you are frustrated, the first thing you feel is that you are out of breath? That's one of the results of the effect of stress to your heart. Another thing that can affect your blood pressure is smoking. When you smoke, you take in nicotine which causes damage to blood vessels, increase in blood clotting and heart rate and reduces the oxygen going to your heart.
Exercising can help your heart become stronger. When you have a stronger heart, it works easier with maintaining the flow of blood and keeping the blood pressure normal. Cardio exercises are thought to be the heart's best friend since it is an exercise that focuses on keeping the heart strong. Walking and running are some of the most popular cardio exercises. You can do this outdoors or at home with the help of a treadmill. Other aerobic exercises are also recommended as it improves your cardiovascular system's use of oxygen. Moderate exercises will be enough for lowering your blood pressure. About 30 minutes a day, four times a week is ideal. You don't have to do one 30 session in one go. You can do 3 10 minute workouts or 2 15 minute ones. It depends on what fits your schedule and what you are comfortable with.
If you are not yet hypertensive, you can avoid it by simply cutting down on some of the things you are used to doing and adding a daily workout routine to your schedule. Hypertension can be prevented but is not curable. You know they say, prevention is always better than cure.
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Mark Warrington