Patients with hypertension can lower your risk by keeping blood pressure within normal range

People who suffer from hypertension can lower your risk by keeping blood pressure within normal range. Here are some ways you can do to lower blood pressure:

Lose weight
Weight reduction associated with a reduction in blood pressure. You can lose weight by reducing intake of fat and calories, and exercise regularly. High-fat diet will automatically add the total consumption of food and energy and will decrease if you are low-fat diet.
Stop smoking
Smoking reduces the oxygen supply to organs, increase levels of bad cholesterol and raise blood pressure. Therefore, quitting smoking is a major step in controlling blood pressure and diabetes.

Regular exercise
Sports do not have too much effect on losing weight. However, exercise (30-45 minutes a day) good for improving insulin sensitivity, reduces blood glucose levels and maintain body weight in the long run.

Dietary modification
Carbohydrates:
Include foods containing carbohydrates, especially from whole grains, fruits, vegetables, and low-fat milk in the diabetic diet. 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 people with diabetes require changing the protein intake (15 to 20 percent of total daily energy) if the function of normal kidneys. Because the proteins required to build a healthy body tissue, yangrendah choose fat sources of protein. Fish is a good choice, consume two to three times per week. Instead of cooking with fat, try to improve the taste of food with wine, herbs and spices. You're a vegetarian can get protein from eggs, soybeans, peas and other sources.
Fats:
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 100 mg / dl) will benefit by reducing saturated fat intake to below 7 percent of total energy intake. Cholesterol intake should be less than 300 mg per day. Some individuals (eg people with bad LDL cholesterol 100 mg / dl) will benefit by reducing the intake of cholesterol to below 200 mg per day.

Reduce salt:
Reduction of salt intake helps reduce blood pressure. Try to reduce sodium intake to 2400 mg or salt to 6,000 mg per day.
Intake of alcohol:
Researchers have revealed an association between high alcohol intake (three drinks to drink / day) with increased blood pressure. However, there was no difference in blood pressure between those who drank fewer than three drinks of alcohol / day with those who did not drink.

Potassium and calcium intake:
Low-fat diet that includes fruits and vegetables (five to nine drinks / day) and low-fat dairy products (two to four drinks / day) in general is rich in potassium, magnesium, calcium and may lower blood pressure.

Water intake:
Try to drink at least two liters of water a day. This method helps remove excess sugar from the body and helps fiber do its job in controlling blood sugar. In addition, this water also allows the kidneys and other organs (including skin) remained healthy.

Monitor blood sugar
Try kada continuously monitor blood glucose at home. Blood glucose test can be done by using a glucose monitoring tool is easy to carry. Record the daily routine and your glucose levels. This data will help you find a pattern of proper diabetes management.

medicine
Diabetics should control blood pressure carefully. You can control both this disease with diet control. Also, consult with your doctor to obtain prescription drugs right.