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blood pressure
herbs and spices
meat poultry
unhealthy diet
daily struggle
low sodium
high blood pressure
high cholesterol
healthy diet
salt intake
Learn To Control Your Blood Pressure
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Learn to Control Your Blood Pressure

Do you have trouble with your blood pressure and have a daily struggle to control it?

Amongst those people most likely to develop high blood pressure are people who are overweight, or are over the age of 50. People who don't get a lot of exercise or eat an unhealthy diet. People who have a family history of high blood pressure, have diabetes, high cholesterol or those who drink too much alcohol, or are African American.

Now while it is impossible to change your race, age, or family history, you can still learn to control your blood pressure.

Here are a few things that you can do to help get your blood pressure under control.

Starting with a healthy Diet.

A healthy diet has been shown to both reduce already raised blood pressure and help prevent the onset of high blood pressure.

Choose foods that are low in salt and sodium.

Use fresh meat, poultry, vegetables, fruit and fish rather than tinned alternatives.

Try using herbs and spices to season food rather than adding salt.

Cook your vegetables, pasta and rice without adding extra salt.

If you must buy tinned products, try and buy the low sodium alternatives.

Check the salt content on things like frozen meals, pizza, tinned soup as these items can very often have a high salt content which of course is just what you need to avoid if you are going to get your blood pressure under control.

If you enjoy very salty food, you probably won't find cutting back on your salt intake very easy but do bear in mind that health wise, it's very worthwhile if you want to lower your blood pressure.

Physical Activity.

Thirty minutes exercise a day is currently recommended. If you find it difficult to fit a 30 minutes session of physical activity into your daily routine, try doing two lots of 15 minutes, or even three lots of 10 minutes. Your 30 minutes doesn't have to be done all in one go.

Drinking and Smoking

If you drink too much alcohol or smoke, you are likely to raise your blood pressure.

Cutting down if not cutting out totally will be beneficial. Try and gradually decrease the amount you drink or smoke. This will help and in the meantime, if you get the urge to either smoke or drink, do something else that you enjoy doing which will take your mind off the urge to light up that cigarette.

Daily Stress

A stressful life or job all help to raise your blood pressure and you really need to find time to get away from the pressure and relax.

If you already enjoy a hobby that will de stress you each day, that's great. If not, try and find a hobby that will take your mind off your daily troubles and help you to relax or try relaxation techniques which can be extremely good for a personal de stress.

Relaxation techniques can of course be used any time anywhere, even at work!

Monitoring your blood pressure on a daily basis at home can be a good idea so that you know how you are doing.

Some blood pressure machines record your blood pressure readings and so if you do need to see the doctor, you can take your readings along so that your doctor has a good overall picture of your particular blood pressure readings.

If your blood pressure still causes you concern, book an appointment with your doctor, raise your concerns and ask your questions so that your doctor may help you in your quest to control your blood pressure.


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