Maintain Healthy Blood Pressure Levels

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.

  1. 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.

  1. 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.

 

  1. 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

 

 

  1. 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.

  1. 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.

 

  1. 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.

 

  1. 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.

Men Improve Your Health Today

1. Give Your Heart Some TLC

Heart disease is one of the leading causes of death for men.  You can give your heart some TLC by making sure to eat fresh fruits and vegetables daily.  An easy way to ensure you are getting balanced nutrition is choose foods that are a variety of colors.  A heart healthy diet doesn’t have to be boring or bland.  Find out which foods are a part of a heart healthy diet.

2. Move Your Body

Indiana ranks as one of most obese states in the U.S. not just for adults, but for children as well.  The good news is that research shows that just 30 minutes a day of moderate exercise can help improve your health.  Click the graphic below to discover 8 easy ways you can make time for a 7 minutes of exercise from the American College of Sports Medicine.

3. Make An Appointment with Your Doctor

The life expectancy for men is 5 years less than women, and men are 100% less likely to visit their doctor for preventative health exams.  Why is preventive care so important?  Preventative care can help you keep up good health, and detect any health issues early before they become a major challenge, which can help you have a better quality of life for you and your family.  Find a doctor you are comfortable with so you can openly discuss all aspects of your health from your mental health to sexual health and your overall wellness.

 

4.  Quit Smoking

Whether you smoke cigarettes, vape, or chew tobacco, you already know that tobacco and the additional chemicals in cigarettes can lead to diseases such has high blood pressure, cancer, and more. Did you also know that tobacco can also contribute to poor mental health?  Research studies show that people who stop smoking have less depression, anxiety, and stress and have improved positive mood and quality of life compared with those who continue to smoke. Although smoking rates have went down across the U.S., 21% of Hoosiers still smoke which is higher than the national average.  You can improve your own health and help boost Indiana’s health ratings by giving tobacco the boot. Check out these resources to live tobacco free!

 

5.  Take Care of Your Mental Health

Your mental health is inseperable from your physical health so it’s important to make sure you are taking care of your mental and emotional well-being.  Over 6 million men report struggling with depression, and over 3 million men report struggling with anxiety.  Many times, men are more reluctant to seek help for depression, anxiety and other mental health issues for fear it it makes them look weak or because they feel they should be able to handle it on their own.  More recently, famous male athletes and entertainers have been sharing their struggles with mental health to help other men feel comfortable to share their stories and seek help.  The Cleveland Cavaliers’ Kevin Love wrote an article called “Everyone Is Going Through Something,” to share his struggle with panic attacks and NFL player Brandon Marshall has also shared his journey with Boderline Personality Disorder (BPD).

Recently, Dwayne “The Rock” Johnson shared his battle with depression:

“[It] took me a long time to realize it but the key is to not be afraid to open up. Especially us dudes have a tendency to keep it in. You’re not alone.”

If you are feeling overwhelmed or struggling with depression, anxiety or substance abuse talk to a mental health professional who can help you.

For more information on mental health and to locate treatment services in your area, call the Substance Abuse and Mental Health Services Administration Treatment Referral Helpline at 1-800-662-HELP (4357).

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However, my quest for losing weight began and I had to do everything possible just to gain the desired look. I started off by getting these weight loss related books and read them just to have a glimpse of how I was to go by. Not satisfied enough, I got to seek more alternatives just to be sure of what I was really to do. I started reading on the internet just to find articles and go through them as much as I could. I also got myself watching these videos which entailed how to lose weight…
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Dear Testosterone

 

Dear Testosterone. You’re the manly hormone that makes me a guy. I didn’t have much of a relationship with you until I hit puberty. Then we became good friends – boy did we! You deepened my voice and gave me bigger muscles. My bones got thicker and, heck, you even increased my penis size.

Thanks for that, Testosterone, because you helped me get sporadic erections and made me a stud in the bedroom.

So what happened to you, my friend, Mr. Testosterone? You were once so abundant that I could count on getting wood. Now that I’m over 40 I don’t see you as much. My sex drive ain’t firing on all-cylinders and my muscles aren’t so big anymore!

Meet Mr. Low T

Testosterone, we had such a great relationship until I was about 40. But then you didn’t come around quite as often. And another dude made his acquaintance with me. This dude is a bit of a downer, dear testosterone. He calls himself Low T and he came with this baggage:

    • Erectile Dysfunction
    • Low Sex Drive
    • Loss of Muscles
    • Bones
    • Depression
    • Smaller Testicles
    • Larger Breasts

I really don’t like Mr. Low T, my good friend Testosterone, because he affects my life quality in ways I don’t enjoy. I heard a rumor that he typically shows up when Total Testosterone goes below 270ng/dL (9-38nmol/L). Is that true? Every man is different, but I need to know. Why did you do this to me?

Why Mr. Low T Keeps Visiting

If I’m gonna be totally honest, dear Testosterone, Mr. Low T is making life miserable. I feel less complete and I don’t have as much energy as when you and I had a stronger relationship. I guess I have to accept that I’m partly to blame here. I read up and learned that while Mr. Low T may start popping by as I get older, he may come more often with:

      • Obesity
      • Diabetes type 2
      • Exposure to Phtalates and Gender-Bending Chemicals
      • Ongoing exposure to WiFi Radiation

You know, I was really in shock when I heard that some habits I never even thought about affected my relationship with you, dear Testosterone. But now I know – I’ve got to clean up my act a little bit if I’m going to give Mr. Low T the butt-kicking he deserves.

I promise I’ll do it – because Testosterone makes me a man!

I Promise to Live By These Testosterone-Friendly Habits!

So here’s the deal, dear Testosterone. I recognize there are some things that affect my relationship with you beyond my control. I spoke with my doctor about some of them, like inherited diseases or problems with my testicles.

But I also know that I can do a lot of things to stay good with you, and keep that butt-ugly Mr. Low T at a reasonable distance. I promise to:

Exercise – I’ve heard this so many times it’s not funny. But it’s true – my levels go up when I hit free weights, and I stay in good shape too. Plus, I look hot, so women will dig me.

Cook with CERAMIC Non-Stick Cookware – Yes, I was surprised to learn those cheap teflon non-stick pans are high in endocrine-disrupting chemicals (EDCs) but I’ve learned my lesson. Pay a little more for ceramic cookware and we’re on better terms.

Don’t Eat From Cans – I promise to eat fresh food where possible and avoid eating out of those gender-bending chemical-heavy cans I used to eat with!

Keep My Smartphone Out of My Front Pocket – No more tucking my iPhone in my front pocket. In fact, I’ll keep my laptop off my lap top as well!

A Little TestRx Goes a Long Way

One more thing, dear Testosterone…

Despite my best efforts, I know as a man I could lose about 10% of you each decade after 30. And I just ain’t cool with that. I want my erections back, along with greater sex drive and more muscle. I’ll live by these good testosterone habits, but I’m also gonna do one more thing – I’m gonna put a little TestRX natural testosterone booster in my life, and feel like the man you want me to be.

See, I’ve heard about hormone replacement therapy and the risks linked to it. I also know researchers don’t know if it’s safe to use long-term, and the rumblings of health problems have me a little on edge.

So I’m gonna boost testosterone naturally, care of TestRX, and get you back with natural ingredients like Tongkat Ali. Combine TestRX with these good testosterone habits and I’ve got a feeling we’ll both get our groove back!