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I am male and age is 56 years. The lower blood pressure is 90. Higher is ok 120. What should I do to reduce it to 80.
10 HEALTHY HEART TIPS ::
A healthy lifestyle will make your heart healthier. Here are 10 things you can do to improve yours.
1) GET ACTIVE
Do 150 minutes of moderate-intensity aerobic activity every week. One way to achieve this target is by doing 30 minutes of activity on five days a week. Fit it in where you can, such as by cycling to work.
2) GIVE UP SMOKING
Smoking is one of the main causes of coronary heart disease. A year after giving up, your risk of a heart attack falls to about half that of a smoker.
3) MANAGE YOUR WEIGHT
Being overweight can increase your risk of heart disease. Stick to a well-balanced diet low in fat and high in fruit and vegetables, combined with plenty of physical activity.
4) DITCH THE SALT
To maintain a healthy blood pressure, stop using salt at the table and try adding less to your cooking, or cut it out completely. You'll soon get used to it. Also watch out for high salt levels in processed foods. Check the food labels – a food is high in salt if it has more than 1.5g salt (or 0.6g sodium) per 100g.
5) PLENTY OF FRUITS & VEGETABLES
Eat five portions of fruit and vegetables a day. Add dried fruit to breakfast and add vegetables to your sauces and curries.
6) EAT OILY FISH
Eat oily fish twice a week. Fish such as mackerel, sardines, fresh tuna and salmon are an excellent source of omega-3 fats, which can help protect against heart disease.
7) WALK OFF STRESS
If you're feeling under pressure, clear your mind with a walk. It will help put your ideas in order and reduce tension. If it's a brisk walk, it will also count towards your daily activity.
8) CUT DOWN ON SATURATED FATS
Small changes to your diet can have positive health benefits. Choose semi-skimmed over full-fat milk, leaner cuts of meat, and steam or grill foods rather than frying. Find out the facts about fat.
9) REDUCE ALCOHOL INTAKE
Alcohol can be fattening. If you added three or four gin and tonics to your usual daily diet, you could put on nearly 2kg over four weeks.
10) READ THE FOOD LABEL PROPERLY
When shopping, look at the food label on food packets to see what the product contains. Understanding what is in food will help you make healthier choices.
I am 51 year old lady and facing pain and burning in chest, pain in front head, some time loss motion with pain.
Today when I was attending a lecture my heart beat increased suddenly and I encountered a little suffocation, but my class-mate were normal, what was it?
I have small daut if diabetic have high cholesterol levels and he did not know that after how many days are months wil take to block heart arteries. please tel me.
I have test done today n my cholesterol level is 218 n triglycerides is 207. Ldl 147 n hdl 65. Pls advise me. Is this bad for my heart?
BPPV problem from last one year Having done all tests ct scan, cervical, bp all are normal. What is solution to resolve this problem. Do exercises will solve it or any thing else to do.
I am suffering from dry cough for the last 2 weeks and I have chest pain whenever I cough hard. Can you suggest what should be done?
Blood pressure readings above 140/90 are classified as hypertension or high blood pressure. Hypertension causes straining of blood vessels and an interruption in the blood flow. There are no specific symptoms, but prolonged hypertension can lead to a heart stroke.
Listed below are a few ways to reduce high blood pressure:
- Limit your salt intake: The sodium content in salt disrupts the balance of fluids in your body, leading to high blood pressure. To avert hypertension, cut down on your daily salt intake to a maximum of one tablespoon.
- Indulge in physical exercise: If you are suffering from pre-hypertension (mild hypertension), it can be avoided or controlled by engaging in physical exercise such as brisk walk, swimming or playing a sport. Exercising regularly can lower blood pressure levels by 5 mmHg (millimetres of mercury).
- Bask in the sun: Exposure to sunlight alters the nitric oxide levels in your blood which leads to reduction in blood pressure. Thus, soaking up the sun can prove to be a great way to avoid a stroke in future.
- Add ginger and cardamom to your diet: The two spices, ginger and cardamom, provide required warmth to your body and help in stabilising the circulation of blood in your body and help in bringing down blood pressure levels.
- Add more green vegetables to your diet: Green vegetables, preferably the leafy ones, are rich in nutrients such as magnesium, iron and folate which help in maintaining the blood circulation that is essential for combating high blood pressure.
- Switch to decaf coffee: If you can’t give up coffee entirely, switch to decaf beverages as caffeine is responsible for tightening your blood vessels which leads to increased stress and blood pressure levels.
- Start drinking tea: Herbals teas such as chamomile, ginger, green tea and hibiscus tea contain herbal properties which soothe your blood vessels and nourish the blood flow. Herbal teas also help in hydration and rejuvenation of fluids in your body.
- Update your playlist: Music is proven to be therapeutic and updating your playlist with soothing Sufi, Celtic or Instrumental tunes can help you relax your mind and combat stress related blood pressure spikes. If you wish to discuss about any specific problem, you can consult a cardiologist.