My father, who used to live a moderately healthy lifestyle, managed to maintain a normal blood pressure all through the ups and downs of his life. Just after he crossed his sixty-fifth birthday, his blood pressure started to fluctuate, and then took a permanent stand in the higher side of the scale. He continued to remain in normal health despite the increased blood pressure. We were concerned. Who does not know the serious implications of high blood pressure?
We were relieved when our doctor informed us that it is not impossible to cure the problem of blood pressure and, at any stage of your life, you can work towards its improvement. Whatever your age or whatever your physical condition, it is never impossible to prevent high blood pressure if you follow the right steps. If your blood pressure is too high and poses an immediate threat to the health of your heart, you will be put on medication. Even if it is not apparently causing any problem, you should work out a plan to reduce your blood pressure. Here is a brief guide to help you prevent high blood pressure.
Try to shed the extra pounds
The prerequisite for maintaining a normal blood pressure is to maintain a healthy weight. It is never too late to start working towards a weight loss goal. In addition to exercise, an important factor that helps you to maintain the proper weight is, of course, your diet. Limiting the portion size of your meals is a good start for your weight loss goal. Back it up by avoiding the temptation of gorging on high calorie foods. As you know, burning more calories than you consume through foods help you lose weight. Count the calories that you eat and the calories that you are able to burn. Try to broaden the gap, and soon you will find you have lost much of that extra weight. As you lose weight, your blood pressure will also begin to drop.
Physical activities are a must if you want to prevent high blood pressure. Are you accustomed to a sedentary lifestyle? Then consider starting an exercise regimen. Start slowly, but increase it to at least 30 minutes of a moderate-level activity everyday. Even simple exercises such as brisk walking or cycling can do wonders in reducing your blood pressure.
Choose the heart friendly meals
Stick to a low fat diet full of leafy vegetables and fresh fruits to keep your heart in a perfect state. A healthy heart will help maintain stable blood pressure.
Quit smoking and cut back on alcohol intake
According to the guidelines of The U.S. Department of Health and Human Services, you should give up smoking if you want to prevent blood pressure and all types of heart ailments. Consume alcohol strictly in moderation. While men are recommended not to have more than 2 drinks per day, women are advised not to go beyond one alcoholic beverage per day.
Restrict salt and sodium consumption
Salt and sodium are two agents that increase blood pressure. Do not exceed the limit of 2,400 mg in sodium intake and 1 teaspoon in salt intake each day. Check out the label of the processed foods for their sodium contents. Avoid adding salt to your foods at table. Also avoid the fast foods that contain a lot of sodium. By restricting your salt and sodium intake, you will be able to prevent high blood pressure.
The bottom line is: seniors should go for blood pressure checkups at regular intervals. If there is any fluctuation, consult your doctor immediately. If any medication is prescribed, take it on a regular basis to keep your blood pressure at a healthy level.