Prehypertension Diet - Living habits help you manage Prehypertension

Which living habits help you manage prehypertension?

The following lifestyle and home remedies may help you cope with high blood pressure:

• Eat healthy foods. You should have a healthy diet. Try diet approaches to lower blood pressure (DASH). Choose fruits, vegetables, grains, poultry, fish and low-fat dairy foods. Eating foods rich in potassium, foods low in saturated fat and industrial fat can help lower blood pressure.
• Maintain a healthy weight. Keeping a healthy weight or losing weight if you are overweight or obese can help you control blood pressure and reduce the risk for related health problems. If you are overweight, even just losing 2.3kg can lower your blood pressure.
• Use less salt.
• Increase physical activity. Regular physical activity can help lower your blood pressure, manage stress, reduce the risk of other health problems and keep your weight under control.
• Limit alcohol. If you drink alcohol, do so in moderation. For healthy women and men over 65, you can drink one glass a day.
• No smoking. Tobacco damages blood vessel walls and speeds up the hardening of the arteries. If you smoke, ask your doctor to help you quit smoking.
• Stress management. Reduce stress as much as possible. Practice healthy coping techniques such as muscle relaxation, deep breathing or meditation. Get regular physical activity and get enough sleep.

Prehypertension Diet - Foods That Help With Prehypertension:

Related content: Prehypertension - Things to know

What methods are available to treat prehypertension?

Prehypertension is a warning sign, meaning you are at risk for high blood pressure. Depending on your blood pressure and your risk factors for cardiovascular disease, you may only need a few lifestyle adjustments. Here are some strategies to help you manage pre-hypertension:

• Lose weight if you are overweight. Being overweight increases the risk of high blood pressure. However, losing weight can lower high blood pressure. Research shows that just a little weight loss can prevent 20% of high blood pressure in overweight people with prehypertension.
• Exercise regularly. Exercise helps you lose weight. Exercise also helps lower blood pressure.
• Eat more fruits, vegetables, whole grains, fish and low fat milk. Research shows that high blood pressure can be lowered and prevented by the DASH diet. This diet is low in sodium and rich in potassium, magnesium, calcium, protein and fiber.
• Cut back on salt / sodium in your diet. A diet high in sodium (salt) can raise blood pressure. A diet low in sodium can lower high blood pressure or prevent disease. Set a goal to eat less than 2,300mg of sodium per day (equivalent to 1 teaspoon).
• Eat foods low in saturated fat, industrial fat and cholesterol. Diet rich in saturated fat (meat and high-fat milk), industrial fat (found in some margarine, junk food and cakes) and cholesterol (viscera, fat-rich milk and hearts egg red) can lead to obesity, heart disease and cancer.
• Diets of vegetable origin or vegetarian. Add soy foods that are high in protein to your diet. Increase the intake of fruits and vegetables. You can add a portion of fruit at lunch time. After that, add a serving of vegetables at dinner.
• Drink in moderation. Drinking too much alcohol can raise blood pressure. Limit alcohol to no more than two drinks a day for men, and one drink a day for women.
• Check your blood pressure often. Know your blood pressure readings. Tell your doctor if your blood pressure reading is high.
• You can monitor your blood pressure between doctor visits and home blood pressure monitors.
• Talk to your doctor about your blood pressure. Ask if diet and exercise help reduce the risk of high blood pressure.

Proposal good solution: The one organ responsible for ALL cases of high blood pressure and the simple exercises that lower it – Right Now, Right Where You’re Sitting

Related content:

• High Systolic Blood Pressure - Exercises and Electronic Help Tools
• High Systolic Blood Pressure Symptoms - Qigong Solution
• Can Herbal Tea Cure High Blood Pressure? Examining a Natural Remedy