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Blood pressure guidelines are to be followed if you would like to escape this silent killer. The most effective single step you can take against high blood pressure is to learn about your own blood pressure. You need to know what's normal and desirable and why it is so important to your overall health.
The USDA dietary guidelines provide science-based advice on promoting health and reducing risk for chronic diseases.
High blood pressure is a lifestyle disease, so a few changes to your lifestyle is all it takes to work wonders in reducing your high blood pressure levels. Keeping a blood pressure chart is crucial in knowing your measurements.
Many doctors still define high blood pressure as 'causeless or of unknown origin', do not believe it. Extensive medical research states clearly that unhealthy lifestyle is the primary cause of hypertension. Along with age, race and genetic and stress, and environmental factors can put you at increased risk. But your daily habits is of more importance.
So preventing and reversing hypertension are within your control. Therefore I highly recommend this book - Reversing Hypertension: A Vital New Program to Prevent, Treat, and Reduce High Blood Pressure
It is a must read if your are serious in controlling your blood pressure guidelines. Here are some of the blood pressure guidelines and rules to know and follow.
Be aware of the amount of sodium that you consume. Studies have shown that the renal-sodium handling capacity is linked to your blood pressure levels. It is also a proven fact that excessive sodium can prove harmful to your heart.
Hence the first step that you need to do is to reduce the amount of sodium that you are consuming on a daily basis. Reduce the salt content in your food and alternatively you can consider making them tastier with spices and herbs.
Make sure that the processed food you consume also has less sodium or salt content. This can be ensured by reading the nutritional label available on the foods you buy. Also foods that are prepared with baking power or baking soda normally contain a high sodium content.
Reduce the consumption amount of sodium processed foods. There are many food items which are processed in high sodium content and can be harmful for individuals with high blood pressure. Smoked and cured meats, canned and frozen foods, certain soups and condiments are normally processed with high sodium contents.
Remember all salt-substitutes are not sodium free. So before you start adhering to a salt substitute, it is better to consult your doctor to get the right advice about your salt substitute choice.
Increase your intake of potassium rich foods. Potassium is known to work towards reducing your blood pressure. It has been proved that an adequate amount of potassium can lead to decrease in your blood pressure levels. So including food items like bananas, watermelon, oranges, potato, zucchini and spinach are a few of the rich sources of potassium.
But always consult your doctor before following a potassium-rich diet as certain medication might possess interfering effects with the potassium content.
Alcohol consumption can cause excessive damage. Alcohol is the first drink on the list to be avoided during your treatment of high blood pressure. It is known to raise blood pressure along with damaging the walls of your blood vessels.
Saturated fats can cause excessive damage to your circulatory blood vessels. It also causes a strain on your heart and can increase your risk for strokes and heart attacks.
Move out of your sedentary lifestyle and take time to exercise. A sedentary or inactive lifestyle can be the prime cause at times for the increase in your blood pressure. Indulge in exercising daily for a minimum of one hour.
Exercising need not be workouts in the gym. But even brisk walking or active climbing up the stairs can provide the same results.
So live by these blood pressure guidelines and start the prevention and the reversing of your high blood pressure, it is all within your control.
Purchase this great book Reversing Hypertension: A Vital New Program to Prevent, Treat, and Reduce High Blood Pressure and participate in its program.