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.

Sell Health

 

What will it cost me to join SellHealth.com?

Not a cent! There’s no charge to participate, in fact we will pay YOU! Every time you send a customer to us and they make a purchase from any of our sites, you earn a generous 30% – 50% commission on all qualifying sales made, plus 5% of the total sale price on every commission earned by webmasters you’ve directly recruited.

How can I earn the highest commission percentage?

We reward results! So if you can make a minimum consistent amount of sales per day, we will raise your commission to 40%. For affiliates who can send even higher volume, we can raise your percentage to 50%.

Do I get credit for up-sells and exit popup sales?

Yes, you get credit for all up-sells and exit popup sales! For exit sales, we have 2 distinct linking methods that include popup-free and standard. With popup-free links, there is no popup. With the standard link code there is a single popup which gives you credit on any sales generated from the popup.

How do I know my customers will be satisfied?

When you link to any of our websites, you are sending your customers to a trusted retailer and e-commerce leader. You can be confident that they’ll receive high-quality service and great products. Plus every product on our network is backed by a 100% money-back guarantee.

How will you help me succeed online?

Through a combination of high converting offers, tested and proven marketing tools and industry leading support you will have everything you need to make money as an affiliate of SellHealth.com. If you are willing to take action and follow our instructions you can make money!

How do I track my sales and commissions?

Accurate real-time statistics are provided 24/7 on every sale you make. We have state-of-the-art software managing our affiliate program, which can handle millions of hits per day and tracks all your sales. As well, you can create as many tracking ids as you like under your main account so you can track the performance of all of your campaigns individually. We also provide referring traffic stats so you can see where your traffic is coming from.

Join SellHealth Now!

You’ll Never Need Another Affiliate Program Again!

Look Young and Feel Young

Aging is a natural life process. No matter how young and energetic you feel, things will inevitably change thirty or forty years from now. However, this is not an excuse to look sloppy and weak as you age. You are still in the prime of your life, and you must do what you can to stay youthful and fresh!

It is possible to stay young and beautiful even as you age. To fight the aging process, you need to invest time, effort and money in developing and adopting certain habits that can help you look young. Finding health and happiness even as you age is very much possible! In fact, you don’t even need to spend a fortune just to look and feel young once more.

This book will make you feel young by helping you develop habits that will affect various areas of your life. To keep your youthful appearance, you need to pay attention to food and nutrition, exercise and physical movement, and anti-aging beauty routines. Most importantly, you need to develop a youthful mindset that will keep you excited about life.

Staying young and healthy is not as complicated and expensive as you think. Read through the pages of this book and find out the true secrets of staying youthful.

The human mind is more powerful than most of us think. A few years back, conventional medicine believed that the body would inevitably break down and experience atrophy as a person ages. However, recent studies show radical new findings. Some researchers discovered that the energy and intelligence of the human mind are so powerful that it can influence the aging process to speed up or slow down. Therefore, aging can be strongly influenced or changed by psychological shifts. A person can practice mental, physical and emotional exercises which will help him or her stay youthful.

This means that we can change and control the way we age. You don’t have to be weaker and slower just because that is society’s idea of growing old. You can be fifty but feel like you’re still in your thirties. By making conscious choices in your way of thinking and behavior, you can paint your unique picture of what is like to grow old.

Though your body will probably never be just as it was when you were only eighteen years old, it is possible to keep it youthful and healthy. Just remember that it all starts in mind.

3 Health and Nutrition Tips

Tips That Are Actually Evidence-Based

 

1. Don’t Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods.

For this reason, when you drink soda, you end up eating more total calories.

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems.

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.

2. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism (13).

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.

 

3. Avoid Processed Junk Food (Eat Real Food Instead)

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need, even leading to addiction in some people.

They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

 

Vitamins

A vitamin is an organic compound and a vital nutrient that an organism requires in limited amounts.

An organic chemical compound (or related set of compounds) is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and it must be obtained through the diet; thus, the term “vitamin” is conditional upon the circumstances and the particular organism. For example, ascorbic acid (one form of vitamin C) is a vitamin for humans, but not for most other animal organisms. Supplementation is important for the treatment of certain health problems,[1] but there is little evidence of nutritional benefit when used by otherwise healthy people.

2] By convention the term vitamin includes neither other essential nutrients, such as dietary minerals, essential fatty acids, or essential amino acids (which are needed in greater amounts than vitamins) nor the great number of other nutrients that promote health, and are required less often to maintain the health of the organism.[3] Thirteen vitamins are universally recognized at present. Vitamins are classified by their biological and chemical activity, not their structure. Thus, each “vitamin” refers to a number of vitamer compounds that all show the biological activity associated with a particular vitamin. Such a set of chemicals is grouped under an alphabetized vitamin “generic descriptor” title, such as “vitamin A”, which includes the compounds retinal, retinol, and four known carotenoids. Vitamers by definition are convertible to the active form of the vitamin in the body, and are sometimes inter-convertible to one another, as well.