For MOM – ASK HER TO DO EXERCISE FOR 1 HOUR DAILY AND EAT RAW VEGETABLES AND FRUITS NOT BOILED/ JUICE JUST RAW
What Is "Normal" Blood Pressure? * Normal: Less than 120 over 80 (120/80) * Prehypertension: 120-139 over 80-89 * Stage 1 high blood pressure: 140-159 over 90-99 * Stage 2 high blood pressure: 160 and above over 100 and above
What Causes High Blood Pressure? * Being overweight or obese * Lack of physical activity * Too much salt in the diet * Stress * Older age * Genetics * Family history of high blood pressure * Chronic kidney disease * Adrenal and thyroid disorders
1. Lose extra pounds and watch your waistline
Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure.Asian women are at risk if their waist measurement is greater than 32 inches (81 cm).
2. Exercise regularly
Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.
3. Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. * Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
4. Reduce sodium in your diet
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for reducing