High Blood pressure kill President of Nigeria Mr BUBU

Blood pressure is the force of blood against the walls of arteries, Blood pressure rises and falls throughout the day, when blood pressure stays elevated over time, it’s called high blood pressure.
High blood pressure is dangerous because it makes the heart work harder, many people have it but don’t know. Vanguard 29/09/15 reported that 41% of Nigerians have it. Younger people now suffer high blood pressure.

High blood pressure increase the risk of stroke, heart attack, blindness, irregular heartbeat, diabetes, kidney failure and eventually death.

A blood pressure level of 140/90 mmHg and 139/89 mmHg, then you have pre-hypertension meaning you don’t have high BP for now, but you likely to develop it in the future unless you embrace healthy lifestyle and diet.

If you are 50yrs or older, you should be concerned more about your Systolic pressure.

No Gym: Effective Home Workout To Reach Your Body Goals Fast.

Risk factors causing high BP include age, overweight, lack of exercise, smoking, intake of alcohol, family history, stress, diabetes, kidney disease, sleep apnea, too much salt and low potassium in diet.

Modify your lifestyle and diet as recommended below to prevent High blood pressure, Diabetes, Heart-Attack and stroke:

1. Go for regular check-up.
2. Take the stairs instead of the elevation.
3. Try grilled fish instead of fried.
4. Eat whole wheat bread.
5. Don’t eat out, always instead eat at home.
6. Buy fresh vegetables instead of canned.
7. Flavor your food with vegetables & spices no salt.
8. Walk the kids or your dog out occasionally.
9. Quit smoking.
10. Use dried skimmed milk.
11. Drink less soft drink rather opt for water.
12. Eat low-fat frozen yogurt for dessert instead of ice cream.
13. Eat whole-wheat pasta instead of white pasta.
14. Take more of walnut instead of groundnut.
15. Substitute lean ground turkey for ground beef in spaghetti.
16. Park your car at far end of the parking lot and take a walk.
17. Water down your fruit juice.
18. Take fruits to work for a healthy snack rather than rushing to eatery.
19. Avoid alcohol.
20. Eat dinner at least two hours before bedtime t avoid triglyceride.
21. Exercise 20 minutes a day, for at least 3 times a week.
22. Stock your house with healthy snack instead of cookies.
23. If you crave something sweet, have a piece of fruit.
24. Make pudding with skimmed milk as a healthy dessert.
25. Avoid fried food.
26. Eat breakfast every day, it starts your metabolism for the day.
27. Eat cereals high in fiber and low in sugar.
28. Take a stroll down the street.
29. Take less salt.
30. Always check nutrition facts label before purchasing any food.
31. Have a weight loss management target & keep to it.
32. Avoid soups made with cream.
33. Order salad dressing on the side and use a limited amount.
34. Resist the temptation to run out for fast food.
35. Take food prepared with light oil or light butter.
36. Prepare well-rounded meals with plenty of vegetables.
37. If you discover any strange feeling, call the ambulance.

Here you have it, prevention is better and cheaper than cure.