High blood pressure health advice

• Work hard to reduce your weight. If you weigh more than you should, then you better jump onto the treadmill and work it off. Lower your weight by taking up a sport, exercising in a gym, walking, jogging or swimming.
  

• You can increase the level of your physical activity. Instead of taking the elevators, just take the stairs. Take a walk around the block in your lunchtime; cycle to work; walk over to the supermarket; stretch every few hours and if possible do a few light stretching exercises.

• Make sure that the foods you eat are low in sodium and salt. This is very important for people with high blood pressure.
  

• Make sure you read food labels as these specify the contents of the package. The sodium level of the food should be low too.

• Keep a sodium diary. Apart from jotting down what you are eating, also mention the food products that have sodium. This way you will know how much of sodium you are consuming every day.
  

• Spices and condiments are a great idea while cooking. To cook healthy food, replace the margarine with condiments and spices. And instead of frying, bake, boil or stew your food. For enhancing the taste of the food, sprinkle herbs on it and add a dash of lime. Also include more of grains, vegetables, fruits, and low-fat dairy foods in your diet.

• Keep a check on the amount of alcohol that you are consuming. The less you drink the better.
  

• Drink a lot of water throughout the day, so that all the toxins are flushed out of the system.

• Learn to relax. You need to keep your stress levels down by practicing meditation, yoga or by just listening to music. These days, stress is an inevitable part of our lives, and it is very important to find ways to tackle stress. You can even take up a hobby, like painting, sculpting, stamp collection or gardening – anything that gives you pleasure.
  

• Keep you intake of caffeine low. Drink fresh fruit juices or just water or soup, instead of carbonated drinks and endless cups of strong coffee.

High blood pressure is commonly referred to as a 'silent killer', as its presence is hardly felt. Headache, fatigue and fainting are common symptoms of hypertension or high blood pressure. The normal levels are 120/80 mmHg. The common causative factors are stress, history, smoking and alcohol, weight and salt intake. Significant reduction in systolic and diastolic pressures is seen, on regular consumption of garlic. Coenzyme Q 10 is also an effective remedy for hypercholesterolemia. Supplementation of folic acid reduces the raised homocysteine levels, resulting in a decrease in the blood pressure. Age-old physicians reveal the importance of the herb hawthorn in decreasing the cholesterol levels. Docosahexaenoic acid is a fatty acid seen in fishes, which aids in reducing the blood pressure.

Exercise and adherence to a strict dietary regimen is vital in reducing hypertension. Yoga and meditation are effective methods to keep hypertension at bay. Pears, oranges, watermelon and papayas are helpful. Salt intake is reduced and baking soda is avoided. Raw and fresh vegetables are effective. Boiled potatoes, celery and olive oil usage are recommended. Exercise in the form of walking or jogging proves beneficial.

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