3. Eat less salt- Salt raises your blood pressure. The more salt you eat, the higher your blood pressure will be. Salt makes your body retain water. If you eat too much, the extra water stored in your body raises your blood pressure. Most of the salt we eat every day is "hidden". Roughly 80% of the salt we eat is hiding in processed foods like bread, biscuits, breakfast cereals, and prepared ready meals or takeaways. Only 20% comes from the salt we add while cooking or at the table.To avoid the hidden salt and cut down your salt intake, it is best to eat foods that are low in salt and stop using salt when cooking or at the table.
By reading the food label, you can see if a food is low, medium or high in salt :
Low - 0.3g salt or less per 100g of food - Eat plenty of these
Medium - 0.3-1.5g salt per 100g of food - Eat small amounts occasionally
High - 1.5g salt or more per 100g of food - Avoid these completely
4.Eat more fruits and vegetables- A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check. Keeping fruits in plain view is helpful because you’ll be more likely to grab and eat it.
5.Stress less- Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds. Stress that continues without relief can lead to a condition called distress, a negative stress reaction. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress also becomes harmful when people use alcohol, tobacco, or drugs to try and relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state and cause more problems.