High blood pressure can be risky. If your family has history of hypertension, then you must be extra careful with your diet, lifestyle preferences and habits in order to maintain normal blood pressure.
What is normal blood pressure? The ideal blood pressure is 120 over 80 or 120/80. That is why when your blood pressure is greater than 120/80 mmHg then you need to lower it. Ideal blood pressure should be maintained to lower the risk of having heart disease or stroke. If your blood pressure ranges from 100/80 to 140/90, you do not have hypertension yet but you still have to control your blood pressure to the ideal 120/80 rating.
Live a healthy lifestyle
Healthy lifestyle is a good way to maintain an ideal blood pressure. An unhealthy lifestyle can significantly increase blood pressure over a short span of time. Don’t wait for the time when you have to drastically shift lifestyle. By then, you may have a hard time to recover.
However, healthy changes are never too late for anyone especially if your are not that old. Activities like daily exercises and strictly shifting to a healthy diet will get you back in track with a 120/80 blood pressure.
Cut down on salt
Normal blood pressure can be sustained by eating the right foods and avoiding foods with too much salt. Cutting down on salty foods would even keep you from taking blood pressure pills. But its not only salt itself that you must limit but also ready-to-eat foods with a sodium content. When buying foods in the grocery, select food options with low salt content. When cooking, avoid adding too much salt on cooked foods served on the table.
Eat plenty of fruits and vegetables
A normal blood pressure of below 120/80 can be had by eating large amounts of fruits and vegetables.
Adults who are at risk of high blood pressure should eat at least five portions of fruits and vegetables every day. A portion of either fruits or vegetables is about 80 grams which is approximately the size of our fist. Also, try to eat a variety fruits and vegetables, either dried, frozen or canned are fine but look out for added salt, sugar or fats on the labels.
Be active and exercise
Being moderately active for at least 30 minutes five times a week can keep your heart healthy, and can also decrease your blood pressure. If your are too busy, increasing your activity by just a small amount of simple exercises can still help. Always think about being more active always everyday. Any activity that can make your body warm or make you catch your breath even without sweating too much is perfect to reach normal blood pressure.