dance cardio workout

Stop smoking. Not only will this help keep your blood pressure in line
you'll also diminish your risk of cancer and cardiovascular diseases. Smoking is main risk factor for atherosclerosis.Smoking injures blood vessel walls and speeds up the process of hardening of the arteries. So even though it does not cause high blood pressure
smoking is bad for anyone
especially those with high blood pressure. If you smoke
quit. If you don't smoke
don't start. Once you quit
your risk of having a heart attack is reduced after the first year. So you have a lot to gain by quitting.

Weight Reduction. Obese patients should lose weight.There's a direct link between being overweight and having high blood pressure. The more overweight you are
the greater the risk. Start by making small changes. Cut 200 to 300 calories from your diet each day — about the equivalent of saying "no" to two chocolate chip cookies.

Decrease salt intake. High salt intake is linked to high blood pressure. You should consume no more than 2
0
milligrams of sodium per day (about one teaspoon of salt). The average American consumes twice that
often through canned soups
frozen dinners
soy sauce
pickles
olives and processed cheeses
which are loaded with sodium. Read food labels and select reduced-sodium products. Try to select food with low salt.

Add more fruits
vegetables and low-fat dairy products to your plate. Eat one additional fruit or vegetable with every meal. Shrink the size of your daily meat intake to six ounces
and designate at least two dinners a week as meat-free. Fatty diets do not directly affect blood pressure. However
saturated fats and cholesterol in foods raise blood cholesterol
which increases the risk for heart disease. Foods high in fats also are high in calories
which must be reduced if you need to lose weight. Like smoking high cholestrol is also a major risk factor for atherosclerosis.

Limit alcohol consumption. Drink no more than one 12-ounce beer
one 5-ounce glass of wine or one swallow (1.5 ounces) of 80-proof whiskey if you’re a woman. Men can double these amounts. Anything more elevates blood pressure. You can reduce your blood pressure by 5-10 mmHg by just restricting Alcohol intake.

Exercise. First
get the green light from your physician. Then
slowly introduce aerobic exercise into your life
increasing the time and intensity at a pace that feels right
aiming for at least a 30-minute workout most days of the week. Young people should jog for 30 minutes three times per week and elderly patients should walk longer distances than usual.

Decrease Stress and Anxiety: Yes stress and anxiety also play role in high blood presure.If You want your blood pressure with in normal limits
try your self to get happy all times. Try extra curricular activities to make your mind stress free. Stress can make blood pressure go up for a while
and it has been thought to contribute to high blood pressure. But the long-term effects of stress are as yet unclear. Stress management techniques do not seem to prevent high blood pressure. However
such techniques may have other benefits
such as making you feel better or helping you to control over-eating.

Caffeine and Blood Pressure: Caffeine in coffee as well as in other drinks
such as tea and sodas
only raises blood pressure temporarily. So you should be able to continue to have drinks that contain caffeine
unless you are sensitive to it or have heart disease and your doctor tells you not to have any.

Eat adequate amounts of potassium-rich foods. Potassium
another mineral essential to good health
works in concert with sodium to regulate blood pressure. Studies have shown that people who consume more potassium have lower blood pressures than those who consume less. Rich sources of potassium include many fruits
such as cantaloupe
bananas
watermelon
oranges and orange juice
as well as potatoes
spinach
and zucchini. (Important note: if taking medication for high blood pressure
such as diuretics
consult a doctor before using salt substitutes that contain high amounts of potassium.

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