A) Take a well-planned diet:
You must take care of your maintenance plans to prevent hypertension. The diet should be rich in important nutrients, fiber and foods that contain more electrolytes, potassium, magnesium and calcium. Keep the following things in your mind while planning your diet or meal:
1) Avoid saturated fats: If you can not avoid fatty acid, select monounsaturated oils, like the oil and canola oil. Also replace the white flour pasta or grains.
2) Eat foods rich in fiber: the fiber-rich diet prevents hypertension from developing. Choose fruits rich in potassium such as bananas, oranges, plums, melons ee vegetables such as carrots, spinach, celery, alfalfa, mushroom, bean, potato, broccoli and lawyers on the other.
3) Take small amounts of proteins: the proteins are found primarily in fish, poultry and products made of soy. For all the benefits of soy products, supplemented with foods rich in fiber.
B) eat less salt and sodium:
People who are salt sensitive should avoid consumption of salt, if possible. Salt and sodium can increase blood pressure significantly. Afro-Americans, diabetics and the elderly are known to be sensitive to salt. Therefore, they should limit the intake of salt and sodium. Diets high in salt can damage the heart, kidneys, and brain and increase the risk of death.
According to the guidelines of the United States, sodium intake should not exceed mg 2400, or approximately 1 teaspoon salt per day for person.
C) exercise regularly;
Exercise plays an important role in the prevention of developing hypertension. Exercise helps keep arteries elastic, which ensures the flow of fluid blood and blood pressure normally.
Studies have shown that low intensity exercise and a moderate decrease in blood pressure very efficiently. Exercises like jogging two miles a day, also helps to control hypertension. Otherwise, Yoga and Tai Chi, an ancient form of Chinese exercise, blood pressure may also lower. People with hypertension should avoid beverages with caffeine before taking a kind of exercise.
D) Avoid smoking and alcohol:
Smoking can increase your chances of being affected by heart disease, artery disease peripheral, strokes and various cancers, which eventually causes hypertension. Drink alcohol in moderation.
E) the extra weight Loose
Hypertension can be prevented by losing all that weight more than you have. Only by limiting the portion size of meals and snacks to avoid as much as possible. Stop taking food rich in calories and also limit the intake of salt.
F) assimilate good sleep habits:
Remember that if you do not sleep enough, you can raise your blood pressure. Insomnia increases the level of stress hormone that can inflame the sympathetic nervous system and cause many complications. It is therefore recommended to sleep well for the recommended eight hours a day.
Prevention of hypertension is not an easy task. With appropriate changes in lifestyle, you can easily avoid.
