Step 7 revealed hypertension

For people with high blood pressure, hypertension important to know the make positive lifestyle changes. If you just find your high blood pressure and try to down the middle, do not worry follow the seven steps to help address them:

Step 1: Knowing the risks.
Ask yourself the following question: Do you have a family history of hypertension? Do you have excess body weight? Do you eat food high broader salt? Did you do enough sport or your smoker? If the answers yes and in one of the questions above, you are at risk of having high blood pressure.

Step 2: Controlling eating patterns.
When you want to avoid the risk of hypertension, avoid eating fatty food and saline. American Heart Association recommends a maximum consumption of salt as much as one teaspoon per day. While fat is needed in the body but a small amount to keep the body still functions as it is suggested that fat consumption is less than 30% of calories consumed each day.

Step 3: Increase consumption of potassium (K) and magnesium (mg).
Eating patterns of low magnesium potassium become one of the factors trigger high blood pressure. Fruits and vegetables fresh is the best source of nutrition for the second. No wonder doctors have suggested fruit and vegetables to reduce blood pressure.

Step 4: The type of food to eat cereals.
In a study published in the American Journal pf Clinical Nutrition found that men eating at least one portion per day of cereals grains exposed to a small possibility of heart disease by up to 20%. The consumption of many types of grains, the lower the risk of coronary disease including high blood pressure. One important step down the high blood pressure and avoid complications due to hypertension is simply choose wheat bread instead of eating white rice or red rice.

Step 5: Increase the activity.
There is no doubt increase the activity can decrease the risk of high blood pressure. You do not need a sport such as athletes, only 30 to 45 minutes five days a week is enough to reduce hypertension.

Step 6: Include the help of support groups.
Include family and friends into groups supporting healthy living patterns. Support and participation of others making it easier and more fun for everyone. Direct research support group successful in making lifestyle changes to prevent high blood pressure.

Step 7: Stop smoking.
If you do not smoke, it's good for you. If you smoke, stop now. Although smoking does not have regard to the occurrence of high blood pressure, smoking increase the risk of other complications such as heart disease and stroke patients on their hypertension.

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