3 Method to Avoid High Blood Pressure - Method3 Managing Stress

1 Identify different areas of stress in your life. Blood pressure is directly impacted by stress. When you’re in a stressful situation, your blood pressure is increased by a sudden increase in hormones.^[21] It is important to note what triggers stress for you so you can work on managing it. Some common stresses include job loss, death, marriage, and moving.

2 Reduce or eliminate stresses through physical activities. Yoga, meditation, and deep relaxation techniques can all help lower your stress levels. Yoga and meditation also not only relax you and strengthen your body, but also may lower your systolic blood pressure by 5 mm Hg or more.

·         Yoga: Yoga consists of a series of movements or postures that increase strength and flexibility. Another part of yoga is controlling your breathing, which helps to quiet your mind and control your body.

·         Meditation: Meditation involves focusing your attention and eliminating thoughts that may be cluttering your mind, which may result in physical and emotional well-being improvements.

·         Deep Relaxation: Deep relaxation includes controlling your breath as well as contracting and relaxing different muscle groups, leading to a more calm state of mind.

3 Learn effective mental stress coping techniques. We all handle stress in different ways; however, some ways like overeating work against lowering blood pressure. More helpful methods include positive reframing, seeking support, problem-solving, and adjusting expectations.

·         Positive reframing: Note the positive or upbeat aspects of the situation.

·         Seeking support: Ask for help or emotional support from friends, family members or medical professionals.

·         Problem-solving: Find the source of the problem and determine a solution.

·         Adjusting Expectations: Change your anticipated outcomes as different scenarios unfold.  

3 Method to Avoid High Blood Pressure - Method2 Staying Fit

1 Exercise regularly to maintain a healthy blood pressure. Being physically active lowers your risk of high blood pressure by 20% to 50%. Doctors recommend 30 to 60 minutes of exercise each day, or a total of 150 minutes per week. It is important to be consistent. Your systolic blood pressure can be lowered by as much as 5 to 10 mm of mercury from exercise.

2 Keep your weight within a healthy range. You are 2 to 6 times more likely to develop high blood pressure if you are overweight or obese.

·         By maintaining a healthy weight, your waist is trimmed down, too. Experts claim that a large waist circumference can be a predictor of high blood pressure and heart disease. Studies show that waist measurements of 40 inches (102 cm) or more for men, 35 inches (89 cm) or more for women are linked to high blood pressure. Waist measurements vary by ethnicity. For example, for Asian men, the linked waist measurement is 36 inches (90 cm) or more and 32 inches (81 cm) or more for Asian women.

·         While the mechanism of its role is still unknown, one theory is that peripheral insulin resistance leads to impaired glucose intolerance and hyperinsulinemia. While a variety of mechanisms have been proposed to explain how hyperinsulinemia leads to increased hypertension, none have been proven definitively.

3 Get enough sleep every night. Sleeping 7 to 8 hours every night may help prevent high blood pressure. Sleep helps to keep your nervous system healthy and to regulate stress hormones. Too little sleep, less than 6 hours, could hurt your body’s ability to regulate stress hormones over time.

4 Stop the use of all tobacco products and avoid secondhand smoke. Blood pressure is temporarily increased for many minutes after a cigarette is smoked. Atherosclerosis (fatty buildups in arteries), cancer, and other lung problems can also be caused by smoking and secondhand smoke exposure.

5 Nip problems in the bud early. If your blood pressure is occasionally high, but not that way every time you go to the doctor, you may still have a problem. Studies indicate that occasional high blood pressure can be a sign of a chronic problem in the future or even a strong predictor of strokes. Discuss this with your doctor. By catching any problems now, you may be able to alleviate problems in the future. 

3 Method to Avoid High Blood Pressure - Method1 Eating a Healthy Diet

High blood pressure or hypertension is a major risk factor for heart disease and failure, strokes, and kidney disease. Make sure to have your blood pressure checked regularly and either lower it or keep it low to avoid serious long-term health complications. A blood pressure of 140/90 (150/90 in those who are 60 years of age and older) or greater is considered high. You can avoid high blood pressure by eating a healthy diet, staying fit, and managing stress.

Method1 Eating a Healthy Diet

1 Incorporate vegetables, fruits, whole grains and low-fat dairy products into your daily diet. Certain nutrients have been found to help prevent high blood pressure: potassium, calcium, magnesium, and omega-3s. There is no need to take supplements of these nutrients if you have a well-balanced diet.

• Potassium: Good sources of potassium include winter squash, sweet potatoes, and yogurt.
• Calcium: Surprising sources of calcium include white beans, canned salmon and dried figs.
• Magnesium: Almonds, cashew, and tofu are all great sources of magnesium.
• Omega-3s: Excellent sources of omega-3s include tuna, walnuts, and broccoli.

2 Decrease the amount of salt you consume. To reduce salt consumption, read food labels closely and cut back on processed and restaurant foods. Also, use spices and herbs as seasoning instead of salt. More than 75% of the salt consumed is in restaurant and processed foods. Dietary guidelines state that everyone over the age of 2 should consume less than 2,300 mg of salt daily. Some groups of people should reduce their intake to 1,500 mg a day, including those who are 51 years of age or older, of African American descent, or have high blood pressure, diabetes, or chronic kidney disease.

3 Reduce your alcohol intake. Experts recommend that two drinks per day for men (one drink for men who are 65 and older) and one drink per day for women of any age are acceptable alcohol consumption levels. While having more than three drinks in one sitting can raise your blood pressure temporarily, long-term increases occur with continued binge drinking. Scale back your alcohol consumption or substitute an alcoholic beverage for a non-alcoholic one.

• One drink is considered to be 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine or 1.5 ounces (44 ml) of 80-proof distilled spirits.

4 Limit your caffeine intake. Studies show that caffeine can cause instant blood pressure spikes. It’s recommended to drink no more than two cups (200 ml) of coffee per day. Other significant sources of caffeine include chocolate, soda, and energy drinks. All should be consumed in smaller quantities as well.

8 Steps to Balance Diet and Exercise

The key to healthy, lasting weight loss is finding a balance between diet and exercise. A healthy diet provides your body with plenty of nutrients and protein, and limits sugar, fat, and cholesterol. It will give you the necessary fuel to maintain a regular and comprehensive exercise regimen for total fitness. Here are some tips for how to balance diet and exercise.

8 Steps

1 Enlist the help of professionals. A nutritionist can design a diet plan that meets your health needs. A personal trainer will keep you motivated and help you exercise all parts of your body.

• A nutritionist will consider any pre-existing health conditions, your age and weight when designing a diet plan for you. He can also teach you what foods to avoid and how to limit sugar, fat and cholesterol.
• Personal trainers are available at most public gyms and can design a regular exercise program that includes equal amounts of cardiovascular and aerobic exercise. A trainer will also provide encouragement and help you avoid cheating or shortening workouts.

2 Follow the USDA guidelines for a balanced diet.

• While your specific dietary needs may vary, the USDA Food Pyramid is the best guide for consuming the recommended daily amounts of whole grains, proteins, dairy, fruit and vegetables. Create your diet around these guidelines and try to consume at least the minimum number of daily servings. It's important to reduce calories in small, gradual amounts in several areas of your diet instead of cutting one food group out completely. This gradual change will keep your metabolism active and keep your energy level up for daily exercise.

3 Eat several small meals throughout the day. Also, schedule meals before and after a workout.

• Eating 5 or 6 small meals through the day instead of a few large ones will keep your metabolism stimulated throughout the day and help you lose weight. A meal high in carbohydrates just before a workout will give you energy when you exercise, while foods high in protein will help rejuvenate you afterward.

4 Drink plenty of water.

• Consume at least 8 glasses of water a day, including at least 1 after a workout. Water keeps you hydrated, boosts metabolism and encourages cell production.

5 Eat your recommended daily caloric intake according to the USDA. This will vary according to your height, weight, and age. High blood sugar or cholesterol will also factor in this number. Keep this calorie limit in mind when planning portions for meals.

6 Create a stimulating exercise plan.

• Design a plan that you will enjoy and be able to follow. Your exercise regimen should push you to work hard without being dangerous. Alternate different activities like running, swimming and weightlifting to avoid getting bored.
• Create an exercise plan and a diet plan that are both gradual, not drastic lifestyle changes. Do a few short workouts during the day instead of 1 long session to ease your body into regular exercise. Your shorter periods of exercise will balance your small meals throughout the day so you are energized without feeling heavy or bloated.

7 Work out at a time that is right for you.

• Stimulating your body with a workout in the morning will keep your metabolism higher all day. If you're not a morning workout person, try scheduling exercise after work to unwind after your day. Finish daily exercise at least 2 hours before you plan to go to bed to allow your body to relax and prepare to rest.Helpful?

8 Plan a balanced diet and exercise based on your overall goals. Adjust the balance to fit weight loss or muscle gain.

• Include lots of cardiovascular exercise like running or aerobics if you're trying to lose weight. Balance this exercise regimen with a diet low in carbohydrates and sugar to encourage your body to break down excess fat instead of storing it.
• Focus on weight training and resistance exercises if you're at your ideal weight but want to gain muscle and become more fit. Boost your weightlifting workout by eating a diet high in protein and carbohydrates to give your body energy for endurance.

Warnings

·         Make sure to consult a doctor before starting any fitness routine.

12 Steps to Maintain a Balanced Diet - Part3 Indulging in Moderation

1 Limit your sugar and saturated fat intake. Foods that are high in sugar and high in fat are generally also high in calories. In addition, they're generally not very high in nutrients like vitamins and minerals. Eating too many of these types of foods can make it difficult to maintain a balanced diet.

·         Maintaining a balanced diet does not mean avoiding favorite items like sweets or high fat indulgent foods like macaroni and cheese.

·         Choose these foods in moderation and enjoy them occasionally and in portion controlled servings.

·         Decide what moderation is for you. It may mean splitting dessert every Friday night or going out to your favorite burger place twice a month.

2 Limit alcohol and other liquid calories. Drinking liquid calories is a common way to throw off a balanced diet quickly. They're high in calories and sugar and can rapidly increase your total intake of sugar. Monitor how often and how much you're consuming items like: beer, wine, mixed drinks, sodas, sweetened tea or juice.

·         Although 100% fruit juice does have some nutritional benefit, juice still contains a relatively high amount of sugar and should be consumed in moderation. Drink four to six oz occasionally.

·         Skip sodas and sugary drinks. If you still need the caffeine, consider coffee or tea with skim milk and limited sweetener.

·         Limit alcoholic beverages as well: one drink or less daily for women and two drinks or less daily for men.

·         An occasional glass of wine or sweetened tea is OK. Again, it's important to enjoy these items in moderation.

3 Engage in physical activity. Exercise is an important part of a healthy and balanced lifestyle. Although it doesn't necessarily affect your diet, regular physical activity can help maintain your weight and health when you occasionally indulge in favorite foods.

·         Aim for 150 minutes of moderate-intensity cardio activity each week. Exercises like jogging, biking and swimming are good options.

·         Aim to participate in strength training at least two times a week.Lifting weights or going to a Pilates class are good options.

Tips

·         Don't eat/snack in front of the TV – you won't realize how much you've eaten.

·         Do not avoid entire food groups unless you have a diagnosed food allergy or directed by your doctor.

·         Make sure not to self diagnose or avoid foods based on a fad. For example, unless you have celiac disease, whole grains containing gluten are okay.

·         Avoid diet programs that suggest avoiding entire food groups or large varieties of foods to induce weight loss or gain any other health benefits.

·         Being healthy doesn't necessarily equate to being skinny or thin.

·         Combine a balanced diet with physical activity. This may help increase the health benefits from your lifestyle.

12 Steps to Maintain a Balanced Diet - Part2 Preparing Balanced Meals

1 Eat foods from all five food groups. One of the cornerstones to eating a balanced diet is consuming foods from each of the five food groups: protein, vegetables, fruits, dairy and grains. Each food group offers different vital nutrients that your body needs. Aim to consume something from each group everyday.

·         Protein is essential to all cells and processes in your body – anything from building and repairing tissues to making enzymes, hormones and other chemicals. Ideally, choose lean protein foods like: poultry, eggs, lean beef, seafood, nuts and beans.

·         Dairy foods also contain protein, but are known for being high in calcium, potassium and vitamin D. Choose low-fat dairy products like yogurt, milk, cheese or kefir.

·         It can be beneficial to purchase a food scale to know exactly how many ounces of meat you are eating. You can also learn little tricks by looking online. For example, 3 oz of meat is about the size or a deck of playing cards.

·         Fruits and vegetables are two food groups that offer a host of nutrients like: vitamins, minerals, fiber and antioxidants. They are also low in calories which makes them an essential component to a balanced diet. Choose a variety of fruits and vegetables each day.

·         The grain group can be split into two separate groups: whole grains (like brown rice, quinoa or oatmeal) and refined/processed grains (white bread, white rice or plain pasta). Aim to make at least half of all your grain choices 100% whole grain. These types of grains are high in fiber, protein and other essential nutrients.

·         It can be difficult to have all five food groups present at each meal. Strive to consume foods from each group throughout the day. It's not necessary to consume all five at each meal.

2 Eat healthy fats. Some types of fat are known as "heart-healthy" or omega-3 fats and monounsaturated fats. These have been shown to have some health benefits including: maintaining or improving blood lipid levels or supporting the brain development of infants.

·         It's recommended to consume a serving of these healthy fats at least 2-3 times weekly.

·         Foods that contain omega-3 fats include: salmon, mackerel, anchovies, sardines, tuna, walnuts and flaxseeds.

·         Monounsaturated fats come from foods like olive oil, avocado, olives and hazelnuts.

3 Eat at least three meals daily. A balanced diet goes beyond just the foods in your meals. You also need to balance the amount of food you consume throughout the day. It's beneficial to consume regular, frequent meals throughout the day.

·         Eating three or more meals a day or including snacks makes it easier for you to consume all the recommended amounts of essential nutrients you need each day. Skipping meals puts you at risk for not being able to consume what you need.

·         Regular, frequent meals and snacks provides a steady flow of energy to your brain. The fairly even blood sugar level helps your brain function well.

·         Skipping meals on a regular basis is not recommended. You do not necessarily need to eat "breakfast, lunch and dinner" daily. However, eating every three to five hours is recommended.

·         An example of one day of balanced eating may look like: scrambled eggs with vegetables and cheese for breakfast; whole wheat wrap with lean turkey and cheese and 1 cup baby carrots for lunch; a small apple and a cheese stick for an afternoon snack; and large spinach salad with raw vegetables and 4 oz grilled salmon for dinner.

4 Drink 64 oz of clear fluids daily. A minimum of eight glasses or 64 oz of clear, sugar-free liquids is essential to a balanced diet. Just because liquids don't necessarily fall into a food group, doesn't mean they don't play and essential part in your diet.

·         Choose liquid like water, iced tea, decaf coffee or no-calorie flavored waters.

·         Purchase a water bottle to help you monitor the volume of liquids you consume throughout the day.

5 Measure your portion sizes. Consuming adequate portions of all foods is important to a balanced diet. It will make sure that you're eating enough of certain food groups and also not eating too much of others.

·         In general, portion sizes of fruits and vegetables can and should be larger compared to servings of items like grains. These low-calorie, nutrient packed foods should make up about 50% of your meals and snacks.

·         Foods from the grain group like pasta, rice or bread should be monitored. It can be easy to overdo it from this group, which can throw off the balance of your diet. 1/2 cup of grains like rice or pasta is a serving and 1 oz of items like bread is also 1 serving.

·         Dairy and protein based foods offer a lot of nutrition and should be consumed at most meals and snacks. Consuming 3-4 oz protein, 1 cup or 1 oz of dairy foods are appropriate portion sizes.