10 ways to control high blood pressure without medication.. penting! fokus tulisan merah k. - Nurmujahidah

Latest

Lifestyle / Personal / Review / Beauty / Cosmetics

Wednesday, November 23, 2011

10 ways to control high blood pressure without medication.. penting! fokus tulisan merah k.

ASSAALAMUALAIKUM WARAHMATULLAHI WABARAKAATUH AHLAN WASAHLAN WA MARHABAN BIKUM.

1. Lose extra pounds and watch your waistline

Blood pressure increases as weight increases. Losing just 10 pounds (lebey kurang 5kg) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight (berdasarkan kemampuan.. jangan over!)and the best way to achieve it.
Besides shedding pounds, you should also keep an eye on your waistline (check la at least seminggu sekali,, jangan hari-hari,, nanti mood down sebab tak nampak hasil.. ). Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:
  • Asian MEN are at risk if their waist measurement is greater than 36 inches (90 cm).
  • Asian WOMEN are at risk if their waist measurement is greater than 32 inches (80 cm).
  • (sila ukur!!)

2. Exercise regularly

Regular physical activity — at least 30 to 60 minutes most days of the week (sekurang-kurangnya 3 kali seminggu)— can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg).
Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.
But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.

3. Eat a healthy diet

Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:
  • Keep a food diary(BLOGGING IS ONE OF THE OPTIONS). Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
  • Consider boosting potassium(YANG AKU TAU PISANG IS THE BEST SOURCE). Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
  • Be a smart shopper(BILA MAKANAN YANG TAK DE KHASIAT TU TAK DE,, KORANG TERPAKSA LA MAKAN YANG SIHAT,, HEHE). Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too.
  • Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.

4. Reduce sodium in your diet (FOKUS PADA KUANTITI GARAM)

Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for reducing sodium are:
  • Limit sodium to 2,300 milligrams (mg) a day or less.
  • A lower sodium level — 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals of any age 
To decrease sodium in your diet, consider these tips:
  • Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day.
  • Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.
  • Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium.
  • Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods.
  • Ease into it. If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
  • SOURCE

1 comment: