7 Scientifically Proven Heart Health Tips To Manage Hypertension
You are in luck – there is a lot you can do for your heart health. You need to walk more and sit less. Get 7-8 hrs of sleep. Practice mindfulness. Stay active with hobbies like playing your favorite sport, gardening, hiking, swimming, walking the dogs, hit the gym or anything that you enjoy. Last but not least do your best to maintain a healthy weight.
Quitting alcohol and stop smoking cigarettes has to be at the top of your list. These two bad habits are amongst the top 7 causes for high blood pressure. In addition poor eating habits (diet that is low in fiber&protein and high in processed foods), physical inactivity, stress, lack of sleep as well as genetics play a massive role.
Talk to a nutritionist or dietician if you feel like your eating habits are an issue and if you are overweight. To get you started we have written down a few simple tips for a heart healthy diet. Keep scrolling down!
Disclaimer: We want to note that in some occasions you may need blood pressure medication to keep your blood pressure at bay. Always follow the advice of your health care professional (nurse/pharmacist) and your doctor if you are on medication. Speak to your doctor directly if you have any concerns about your medication or blood pressure!
Build A Good Habit - Purchase A Reliable Blood Pressure Monitor and Check Your Blood Pressure Regularly
Undoubtedly this small simple habit can save your life. First and foremost to stay on top of your heart health create a habit to monitor your blood pressure regularly. You can use this guide to find the best and most accurate blood pressure monitor for you or you can gift one for the person you care for. Learn together with your friend son, daughter, partner, parent or grandparent how to accurately check the blood pressure at the comfort of your own home. If you need a helping hand (literally) reach out to your local hospital, health care center or gym.
Heart Healthy Cardiac Diet
The positive effects of a heart healthy diet have been proven right a study after study. It us best to start with baby steps. Simply focus on changing one small thing at a time. You will discover a new happier and healthier version of you with consistency and small gradual improvements !
1. Firstly focus on eating less saturated and trans fats – this means less processed foods and foods wrapped in plastic. Say more often NO to bakery goods like pies, donuts, cakes and cookies and most of the supermarket “ready to heat and eat” meals.
2. Secondly buy and eat more fruits and vegetables (carbohydrates, vitamins, minerals and fiber) like spinach, broccoli, kiwi fruit, cauliflower, onions, potatoes, carrots, tomatoes, mushrooms, blueberries, bananas, apples, oranges pears and mangos. Ensure that every meal you enjoy has a source of protein from lean meats, chicken, fish, soy products, legumes and or beans to keep you full and your muscles happy and healthy. Consume healthy fats from sources like olive oil, avocados or nuts.
3. Last but not least reduce your excessive salt and sugar intake. Instead you can add fresh or dried herbs like basil or rosemary for to your meals for flavor. We encourage you to be playful in the kitchen and find new ways to spice things up. Be sure to check these fantastic cookbooks out!
4. Choose water to stay hydrated!
Manage Hypertension And Improve Your Heart Health With Physical Exercise
Unquestionably physical activity has tremendous benefits from your mental health to heart health. Often starting a new exercise routine is the hardest part. A new habit need to be created and maintained to gain both and short and long term benefits. However it is the best investment you can make and drug-free way to lower your blood pressure.
It should be noted that anything is better than nothing. To start with it can be a stroll or bike ride to work. Swim at the beach. A short online yoga class. An afternoon spent running in the park with your kids. Vacuuming your house. You name it! If you are interested to read more facts about the relationship between Blood Pressure and Exercise click here.
Decent Sleep Improves Your Heart Health
Especially in a world where you are told to hustle 24/7 we often try to survive with too little sleep. When we sleep our bodies repair and recover from days stress (both mental and physical). Lack of sleep is one of the reasons for your bad eating habits, poor lifestyle choices and stress as well as a risk factor for hypertension.
Recent studies show that increasing the duration of sleep could also increase the odds of controlling and treating hypertension (high blood pressure). Keen to read the full article? You can find it here
Bad Habits Have Devastating Consequences For Your Heart Health
Excessive consumption of alcoholic drinks, smoking and vaping are ever so popular despite the fact that these habits do no good to you. In addition to risking of developing hypertension, poisons from tobacco products increase your risk for different types of cancer.
Perhaps you do not smoke but the people you spend the most of your time do. You may just love to keep them company. Unfortunately secondhand smoke can be just as dangerous as smoking yourself.
Plain and simple – get rid of these habits! If you need more convincing evidence check this study out!
