Boundless Thoughts

Get Your Blood Pressure Checked Regularly, If your blood pressure reading is “elevated”, don’t panic. Instead, consider it a wake-up call to improve your health before it’s too late.

If not addressed, an elevated reading can lead to heart disease, kidney disease, hardening of the arteries, eye damage, and even a stroke.

High Blood Pressure is also known as hypertension, It refers to the amount of pressure (or tension) in the arteries. A blood pressure reading below 120/80 is considered normal. Blood pressure between 120/80 and 139/89 is labeled pre-hypertension, while a blood pressure reading of 140/90 or above is believed to be high.

Steps for Lowering Blood Pressure

* Lose weight-–As you put on more weight your blood pressure rises. Just by losing only ten pounds, you can lower your blood pressure. Although there are scores of diets from which to choose, losing weight is simply “eating less and moving more.” Join a reputable weight loss program such as Weight Watchers where you can learn to eat healthy by making wise choices from all the food groups .

* Limit salt and sodium intake-–You probably consume more salt than you need. A good guideline is to consume less than 2.4 grams (or 2,400 milligrams) of sodium daily. In other words, this is about one teaspoon of table salt a day. Try to stay away from canned foods which are loaded with sodium, but if you do use them, select brands labeled “no-salt.” As salt makes your body retain water, it also hinders weight loss.

* Exercise—Move more. Find a physical activity that you enjoy and do it on a regular basis. Besides lowering your blood pressure, staying active also reduces your chances of stroke and heart disease.

* Quit smoking—Besides injuring your blood vessel walls, smoking also can lead to hardening of the arteries. If you’ve smoked for years, it isn’t easy to quit. But find a way to stop if you don’t want to die young. Ask your doctor for help, as well as find support from others who have conquered the smoking habit.

* Reduce stress—If you’re highly stressed, your blood pressure may be affected. When you feel tense over situations, take steps to relax your body. If necessary, you may need to seek professional help to reduce the stress in your life.

Nowadays, cholesterol is becoming a real threat to many people. The main reason behind this is that people tend to consume more products that are rich in saturated fats, such as whole milk dairy products, poultry, and egg yolks.

Additionally, most people also rely on food chains for their daily diet or perhaps on processed foods, especially if their schedule is too hectic to accommodate home cooking. So if you are one of these people who love to eat these kinds of foods, it’s time to reassess your diet and start eating a low-cholesterol diet.

The low-cholesterol diet is a diet low in saturated fat, which helps lower your cholesterol level and protect you from various heart diseases. The foods that should be included in this diet are fat-free dairy products, lean meats, fish and shellfish, skinless poultry, and whole-grain foods. Fresh fruits and green vegetables, especially when combined with large quantities of olive oil and monostaturates, should also be included because these are rich in vitamins and minerals that are good for your body and reduce your risk for high cholesterol. In addition to these, certain foods that contain plant stanols or plant sterols such as cholesterol-lowering margarines and salad dressings can also be added to your diet to boost your body’s LDL-lowering power.

Meanwhile, foods that are high in cholesterol and saturated fats should only be eaten in moderation. If possible, these should not be included in your diet. Avoid liver and other organ meats, egg yolks, full-fat dairy products, high-fat processed meats, and fried foods. Limiting the intake of these foods can greatly reduce your cholesterol levels and decrease your chances of developing heart disease, as well as protect you from future heart attacks.

A simple low-cholesterol diet is a big help to you, but only if you observe and follow these guidelines regularly. Remember that your health is in your hands.