Some Tips Lowering Blood Pressure

Some Tips Lowering Blood Pressure

About 60% of patients with type 2 diabetes have hypertension. Patients with hypertension and diabetes at greater risk of experiencing cardiovascular and renal disease. You can reduce the risk by keeping blood pressure within normal range. Here are some ways you can do to lower blood tekenan:

Stop smoking

Smoking reduces the oxygen supply to the organs of the body, improve cholesterol levels and increase blood pressure. Therefore, quitting smoking is a major step in controlling blood pressure and diabetes.

Lose weight

Weight reduction associated with decreased blood pressure, you can lose weight by reducing fat and calorie intake and exercise regularly. High-fat diet will automatically increase food consumption and total energy and will decrease if your diet low in fat.

Sports do not have the effect of too large in weight loss. However, the exercise 35-40 minutes a day is good for improving insulin sensitivity, reduces blood glucose levels and maintain body weight in the long term.

Modification of diet

Carbohydrates:

Include foods containing carbohydrates, especially from whole grains, fruits, vegetables, and low-fat milk in the diet of diabetics. The total number of carbohydrates from foods and snacks is more important than the source.

Fiber:

Just as the general population, diabetics are encouraged to choose a variety of foods that contain fiber such as whole grains, fruits and vegetables. These foods contain vitamins, minerals, fiber and other components that are good for health.

Protein:

There is no evidence that diabetics require changing the protein intake of 15-20% of total daily energy, if normal kidney function. Because the proteins needed to build healthy body tissues, choose low-fat source of protein. Fish is a good choice, consume two to three times per week. Instead of cooking with fat, try to add flavor to food with wine, herbs and spices. You are vegetarians can get protein from eggs, soybeans, peas and other sources.

Fat:

Limit your intake of saturated fat and cholesterol from the diet. Saturated fat intake should be less than 10 percent of total energy intake. Some individuals (eg people with bad LDL cholesterol levels of 100 mg / dl) will benefit by reducing saturated fat intake to below 7 percent of energy intake. Cholesterol intake should be less than 300 mg per day. Some individuals (eg people with bad LDL cholesterol levels of 100 mg / dl) will benefit by reducing the intake of cholesterol to below 200 mg per day.

Reduce salt:

Reducing salt intake helps reduce blood pressure. Try to reduce sodium intake to 2400 mg or salt up to 6000 mg per day.

Alcohol intake:

Researchers have revealed an association between high alcohol intake (three servings / day) with increased blood pressure. However, no differences in blood pressure between those who drank fewer than three servings of alcohol / day with those who did not drink.

Potassium and calcium intake:

Low-fat diet that includes fruits and vegetables (five to nine servings / day) and low-fat dairy products (two to four servings / day) are generally rich in potassium, magnesium, calcium and can be lowered blood pressure.

Water intake:

Try drinking at least two liters of water a day. This method helps remove excess sugar from the body and help the fibers of their duties in controlling blood sugar. In addition, this water also allows the kidneys and other organs (including skin) remained healthy.

Blood sugar:

Try to continuously monitor blood glucose levels at home. Test glucose levels can be done by using glucose monitoring devices are easy to carry. Record the daily routine and your glucose levels. This data will help you find the right pattern of diabetes management.

Drugs:

Diabetics should control blood pressure carefully. You can control both this disease with diet control.

Source: April 2010 edition of the CDK