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How To Reduce Blood Pressure | How To Prevent Blood Pressure | How To Lower High Blood Pressure | Lifestyle | Diet
Hey, guys! This weeks video is about high blood pressure and how you can prevent getting it with simple yet effective lifestyle changes. Healthcare professionals refer to high blood pressure as the silent killer and for a good reason! High blood pressure increases risks of many diseases and shortens your life significantly.
WHAT IS HIGH BLOOD PRESSURE:
Blood pressure is measured in millimetres of mercury (mmHg) and is given as two figures:
Systolic pressure – The pressure when your heart pushes blood out.
Diastolic pressure – The pressure when your heart rests between beats.
As a general guide:
High blood pressure is considered to be 140/90mmHg or higher (or an average of 135/85mmHg at home)
Ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg
Low blood pressure is considered to be 90/60mmHg or lower.
A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you’re at risk of developing high blood pressure if you don’t take steps to keep your blood pressure under control.
HOW TO PREVENT HIGH BLOOD PRESSURE:
High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking.
SALT & DIET:
Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The NHS Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet.
Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.
Eating a low-fat diet that includes lots of fibre – such as wholegrain rice, bread and pasta – and plenty of fruit and vegetables also helps lower blood pressure. Aim to eat five portions of fruit and vegetables every day.
Regularly drinking alcohol above recommended limits can raise your blood pressure over time.
Staying within these recommended levels is the best way to reduce your risk of developing high blood pressure:
Men and women are advised not to regularly drink more than 14 units a week. Spread your drinking over three days or more if you drink as much as 14 units a week.
Find out how many units are in your favourite drink and get tips on cutting down: https://www.nhs.uk/Livewell/alcohol/Pages/alcohol-units.aspx
GET ACTIVE & LOSE WEIGHT:
Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.
Regular exercise can also help you lose weight, which will also help lower your blood pressure.
Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.
CUT DOWN CAFFEINE:
Drinking more than four cups of coffee a day may increase your blood pressure. If you’re a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.
Smoking doesn’t directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke.
Smoking, like high blood pressure, will cause your arteries to narrow. If you smoke and have high blood pressure, your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.
Long-term sleep deprivation is associated with a rise in blood pressure and an increased risk of hypertension. It’s a good idea to try to get at least six hours of sleep a night if you can.
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I’m a British – Persian – Iranian prescribing media pharmacist who loves science, making videos and helping people. I work in both GP surgeries and community pharmacy.
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. Abraham The Pharmacist has used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions. Video Rating: / 5
Put your hormones to work by eating the right foods at the right times to kick the cravings, burn more fat and lose weight more healthfully this year. Dr. Elizabeth Cherevaty, Naturopathic Doctor, Doula and certified Healthy & Active practitioner chats with Trish Stevenson on Inside Guelph on Rogers TV.
Cycling is a great way to lose weight and get in shape. Here are GCN’s Top 10 Tips for losing weight by cycling.
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Weight loss and fitness are aims for many of this New Year. Cycling will benefit both. With a few dietary adjustments and a bit of forward planning, you can slim down and get fitter.
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Today I’m Going over the 4 Levels or Stages for Permanent Weight Loss. Successfully achieving these levels is going to change your body and life forever. That means you will get fit and in shape you want to be in and stay there as long as you want. Losing weight with a Diet and workout plan can give you good result but to change your lifestyle and body permanently you must have to maintain some healthy habits consciously and enjoy them as most of the successful people do. So let’s learn about 4 levels & Stages to Lose Weight Naturally.
👉 Related Video Links :-
Diet for weight loss :- https://youtu.be/sJUVoIJpsGE
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10 Dieting Mistakes :- https://youtu.be/WnvXH2E2Fiw
Why exercise is important :- https://youtu.be/2xvGrEEj_a8
Workout playlists :- https://www.youtube.com/playlist?list=PL5ybT430UWNdipIa6dfMC1Y6NsPczblQ9
Stress and weight loss :- https://youtu.be/rQXIecS4kYc
Insulin & Weight gain :- https://youtu.be/Oi3tzefYQw0
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Fat burning hormones :- https://youtu.be/mRH_wPqzJqI
Boost metabolism:- https://youtu.be/w0Su9C-zce8
Pcos & pcod weight loss :- https://youtu.be/7YH4D3Sa2Mg
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My weight loss journey and tips of how I naturally lost 270lbs by April with diet, exercise. I have now lost 293lbs naturally since I set a New Years Resolution a year 1/2 ago. Find me and follow my weight loss journey on Instagram & Facebook: Fatgirlfedup Video Rating: / 5
Dr. Barnard is the author of several best-selling books on nutrition. His keynote address focuses on how nutrition can lower the risk or reverse diabetes, and offers simple ways to give plant-based diets a try. Dr. Barnard is the Associate Professor of Medicine at the George Washington University School of Medicine & Health Sciences and founding president of the Physicians Committee for Responsible Medicine (PCRM).
My name is Lexi, I’m 26 & in 2016 I set a new years resolution that would completely change my life as I lost weight. Find me on instagram/fb at fatgirlfedup or my blog at fatgirlfedup.com. Video Rating: / 5