Maintaining normal blood pressure is very vital for keeping the cardiovascular system safe and healthy. Abnormal blood pressure can affect the quality of life and sometimes result in a shorter life span.
Blood pressure is the force exerted by the heart via blood through the arteries and veins to let the blood pass through the body. If your arteries and veins stiffen up, your heart has to pump harder than usual to maintain a normal blood circulation, thereby causing high blood pressure. Similarly, if you have abnormally low blood pressure, again your heart would have to work harder to maintain the blood flow. So it is extremely important to maintain your blood pressure a little under, or at 120/80 mm Hg, which is considered a normal level.
Maintaining Normal Blood Pressure
The risk for abnormal blood pressure increases as you age, but you can help prevent it by having an active lifestyle and a healthy diet. Here are a few healthy ways to maintain normal blood pressure and improve your quality of life.
Being Physically Active
Follow a physically active lifestyle to keep your heart and blood vessels healthy. Regular exercise not only strengthens your heart muscles, but also to relaxes your veins and arteries. This happens when your body, stimulated by physical activity, releases a compound called nitric acid, which opens up the blood vessels to get more blood into the muscles. This in turn, lowers your blood pressure to normal levels and keeps it heart-friendly. It is recommended that you do at least thirty minutes of moderate physical activity every day, to keep your circulatory systems healthy and your blood pressure at normal levels.
Shedding Extra Pounds
Being overweight can increase the risk of high blood pressure and other cardiac complications in an individual. Calculate your Body Mass Index (BMI) and measure your waistline to gauge your ideal weight. Consult a doctor for advice on appropriate ways to lose your extra pounds. Losing even just five or ten pounds can make a considerable improvement to your blood pressure.
Your daily diet plays a key role in maintaining healthy blood pressure levels. Try to include more fruits, vegetables and nuts in your diet. Foods rich in dietary fibre can prevent overeating and help you maintain a healthy weight. Reduce consumption of foods rich in saturated fats and minimize the use of sugar in your diet, as these can contribute to excess fat accumulation in your body. Instead, have whole grains, low-fat dairy products, poultry, fish and nuts that are rich in essential fatty acids.
Controlled use of Salt
A healthy individual requires only a few milligrams of salt per day to maintain the sodium levels in their body. However, most people consume more salt than they need every day. An increase in sodium levels increases the amount of water in the blood and as a result, the blood pressure rises. Try to replace the salt in your food with spices and seasonings like chilli, ginger or lemon and avoid foods like smoked meat and dried fish as these contain high amounts of salt.
Quit Smoking and Limit Alcohol Intake
The nicotine in cigarettes causes the blood vessels to contract and therefore increases your blood pressure. Too much alcohol content in your blood can cause weight gain and high blood pressure. As a first step towards healthy living, quit smoking and limit your alcohol consumption to fewer drinks a day. Keep these under control and you will see a healthy change in your blood pressure readings.
Health Food Supplements for Better Blood Pressure Management
You can take health food supplements to strengthen your body and manage your blood pressure better. Resveratol, which is made from pure red grape skin extract, is effective in helping the body eliminate bad cholesterol and reduce high blood pressure. There are many heart supplements to strengthen your heart to tackle fluctuations in blood pressure effectively. Consult a physician to help you with the right supplements for your health.