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Monday, April 13, 2015

Tips to Maintain Optimal Eye Health

High blood pressure is a serious health problem; it damages your blood vessels and rises the risk of stroke, heart disease and kidney diseases. But don't be discouraged, there are things you could do to prevent high blood pressure. Your daily habits such as how much you exercise and what you eat affects your blood pressure. Making a few healthy lifestyle changes can help to control and lower your blood pressure.

Here are a few factors you need to keep in mind if you want to avoid the risk of high blood pressure.

Watch your weight and Exercise
It has been observed that individuals who are overweighted are at a higher risk developing of high blood pressure. Change your eating habits and develop a healthy diet plan. Include plenty of fruits, vegetables, whole grains and low fat dairy products in your daily diet and cut down on high calorie food junk food. Exercise daily and keep a track of your progress. Regular exercise is very important for lowering the blood pressures, so make it a daily part of your lifestyle. Maintain a healthy weight and you will drastically reduce the risk of high blood pressure.

Limit the intake of Alcohol
Excess alcohol can also contribute to high blood pressure. Therefore try to limit the intake of alcohol and restrict it to just one or two drinks a day. If you notice that alcohol is increasing your blood pressure, quit it altogether.
Quit Smoking
Quit smoking or tobacco of any kind. Nicotine causes the blood vessels to constrict resulting in a faster heart beat, which in turn raise your blood pressure. Getting rid of the smoking addiction is not easy, but it's the one which is essential if you want to live a longer and healthier life. It will not only benefit your heart, but also reduce the risk of lung cancer.

Reduce the intake of Salt and Sodium
Choose foods that are low in salt and sodium, since salt and sodium can increase the blood pressure. Reduce the intake of fast foods since they contain a lot of sodium. For people who prefer canned, process and convenience foods, there are brands that are lower in sodium. Reduce the amount of salt that you put in your food, it might take a while to get used to it but remember that you are doing it for a healthy heart.

Reduce Stress
Stress and anxiety can increase your blood pressure. When you feel stressed, try to indulge in something that relaxes you. Find the cause of your stress and then try t find the solution for it. To cope with stress, you can practice yoga, get a massage, spend time with your family and loved ones, take time for your hobbies or do something that never fails to relax you.
Monitor your Blood Pressure
Always keep a track of your blood pressure. You may learn to self- monitor your blood pressure or see your doctor regularly to have your blood pressure checked.

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