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How to reduce blood pressure readings naturally

High blood pressure is sometimes called the silent killer. This is because the condition rarely has obvious symptoms. If it is not treated hypertension increases the risk of having a stroke or heart attack get . To avoid complication , here are five things you need to know if you have been diagnosed with high blood pressure.

A . How to interpret your blood pressure readings
If you have hypertension, it is important to understand and interpret the readings. Blood pressure is recorded as two numbers, i.e., the systolic and diastolic pressure . The systolic pressure is high , while the diastolic pressure is at the bottom. Systolic pressure is the highest pressure increases when the heart beats , while diastolic pressure is the lowest level your blood pressure decreases when the heart relaxes between beats. A reading of more than 80 120 (120/80) is considered normal ) . Any reading above which increases the risk of heart attack or stroke.

Two . How to reduce high blood pressure

Once you have been diagnosed with hypertension, it is necessary to take measures to reduce it. Some ways to reduce blood pressure are:

- Reduce consumption of salt

- Reduce your intake of sugar and fat

- Take your medicine for high blood pressure regularly

- Lose weight if overweight

- Reduce alcohol consumption

- Exercise

Three . Types of foods to avoid

When you have hypertension , it is advisable to avoid foods that are high in sodium. You should also avoid foods that are high in sugar and fat to maintain an ideal weight. Some foods to avoid table salt , sugar , margarine , pickles, chicken noodle soup , canned pasta, French fries , donuts, red meat and whole milk .

April. The types of foods you should include in your diet

As deleted some unhealthy foods from your diet, you should try to replace them with foods that will affect your blood pressure. Include plenty of fruits and vegetables in your diet can help lower your blood pressure . In general, it is recommended that you consume at least 5 servings of fruits and vegetables per day. That said, try to avoid fruits with high sugar content such as bananas , mangoes and grapes. Blueberries, blackberries, raspberries and rhubarb has the lowest sugar content .

May smoking

Studies have shown that the heart rate increases when an individual is smoking. This effect is attributed to nicotine, which is an important ingredient in cigarettes. Hypertension and smoking do not do well together. This is because the activity causes the arteries to narrow faster.

It is very important to be aware of all the things that increase the risk of hypertension. It is even more imperative to monitor your blood pressure regularly, if you have been diagnosed with the disease. Control your blood pressure by making some adjustments to your lifestyle so that you do not become another statistic .

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