7 Things Adults Can Do To Maintain Healthy Blood Pressure Levels
It is good to care for your skin and even invest heavily if you have the means. But for you to enjoy a healthy aging process and remain in good health, you must ensure everything is well with you in the inside. Your blood pressure and other internal organs should be functioning well.
As you age, consider setting up a plan to maintain your blood pressure levels. High blood pressure can damage vital organs in the body such as the heart, kidney. That is why you should show more concern now that everything seems fine. Let’s take a look at simple ways you can maintain a healthy blood pressure levels as you age.
- Monitor your blood pressure regularly
High blood pressure or hypertension is called a “silent killer” because it doesn’t give obvious signs. But regularly checkup will enable you to spot any irregularity in your blood pressure level and take the best action. And the good thing is you can check to know your blood pressure levels at home even when you consult a blood pressure chart.
However, you can arrange for a medical pressure to come to your home. You do not need to rely on doctor’s appointment all the time. In fact, some scientists from the University of Oxford discovered that individuals who had hypertension that were able to check their blood pressure at home, got theirs reduced by over 3.2mmHg than those who relied only on appointments.
- Don’t joke with high-fiber foods
Being overweight is one of the culprits of high blood pressure. So, losing weight and keeping fit shouldn’t be all about looking good for your spouse. You need to ensure your blood pressure is kept in healthy levels always. Consume high fiber foods such as raspberries, pears, chickpeas and black beans every single day. These foods may not lower your blood pressure directly, but can make you feel full for a long time when consumed, thus helping you to prevent being overweight.
Other high fiber foods:
- Lentils
- Avocado
- Guava
- Barley
- Almonds
- Broccoli
- Chia seeds
- Swiss chard
- Brussels sprouts
Note: Use these high fiber diets to fill every meal you eat. But also remember to take enough water so you can maximize the benefits.
- Eat more potassium rich foods
Whether you have high blood pressure or not, you can still benefit from eating foods rich in potassium like sweet potatoes, spinach and avocado. Report from a study conducted in USC explains these foods are capable of releasing enough potassium into the system which prompts both kidneys to discard more salts.
Other benefits potassium rich foods offer
- Prevents muscle cramping
- Relaxes blood vessels walls
Other potassium rich foods
- Banana
- Broccoli
- Spinach
- Kiwi
- Cantaloupe
- Water chestnut
- Sweet potatoes
- Nectarines
- Make the Switch to herbal tea
Researchers at Tufts University discovered that herbal teas, especially those that have some hibiscus in them, can lower blood pressure levels. They believe the presence of phytochemicals which the ingredients contain, helps to reduce inflammation of the blood vessels.
All that is required of you is to take at least three cups of herbal tea daily. You can even replace coffee with herbal tea. You might also want to reduce coffee consumption because it contains caffeine which is capable of causing a little spike in blood pressure.
- Develop more interest in watermelon
Watermelon contains a lot of goodies that can help make your body healthier. It contains several minerals, vitamins and antioxidants. Watermelons also contain arginine and citruline, two amino acids that can reduce the blood pressure of healthy adults, according to studies from the Florida State University.
- Do yoga and cardio workouts together
Even if you are already used to doing yoga, adding cardio will give your workout effort that extra punch according to reports from India researchers. Combining these two exercises can also help to lower your cholesterol levels and body mass.
Powerful yoga poses that reduces blood pressure
- Sukhasana – A pose for meditation that helps to calm the body and mind. It helps to regulate the action of the nervous system.
- Uttanasana – A simple anti-gravity pose that causes blood to follow towards the head. It promotes blood circulation which stabilizes heart rate and blood pressure.
- Adho Mukha Svanasana – It is basically an inversion with head down. It stretches both shoulders and spine and improves blood circulation.
- Virasana – Helps to normalize blood pressure by ensuring proper blood flow.
- Shavasana – A resting pose that relaxes the body and mind.
- Lower your salt consumption
Don’t let your taste bud to define your health. And if you have been consuming too much salt, now is the time to reduce it. At the age of 40, your salt intake should not even exceed 2,300 (one tablespoon). So start taking the appropriate measures to lower sodium consumption.
Work with the mindset that taking too much salt can increase your blood pressure, give rise to heart diseases and stiff arteries.
You can also use the following tips to keep your salt intake in check.
- Check the labels on any processed foods to know the salt content before consumption.
- Ensure all your foods are cooked with less amount of salt.
- Never leave the salt shaker on the table. You might get tempted to use it.
- Go for processed foods with the info “low sodium” on the product label.
Conclusion
It is good for adults to set a clear blood pressure goal. It could be as simple as achieving a designed weight loss, reducing salt intake, and eating healthy or all the tips we mentioned in this post. Blood pressure which gives rise to hypertension is a silent killer. It is also responsible for the deaths of many. However, the tips above can help you keep your blood pressure in good state.
| Author Bio |
| Clement is a passionate writer with great concern for issues regarding blood pressure. As an outreach for healthiack.com, Clement wishes to create more awareness about blood pressure and educate people on the importance of taking care of their blood pressure. |
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