1. Limit salt intake.
Select foods that contain no more than 100 mg of salt per meal, or cook at home, much better. Salt has a significant effect on hypertension. A large portion of the sodium we eat comes from processed foods. Sometimes sodium hides in the most unusual areas, like bread and cereals for tea! The best way to choose foods called “no extra salt” is to season with just a pinch of salt if your meal is really too bland.
2. Eat more vegetables and fruits!
It’s a good idea to keep a diary and track your efforts and improve your eating habits. There are sites offering plenty of great recipes also identifying portion sizes and supplements for men. Half a cup is a typical size of a quarter. It doesn’t take long, and finding something you’re going to like is quick. Ideally, two or three vegetables should be in your dish, which may include potatoes.
Eating five to ten servings of fruits and vegetables every day can offer a number of benefits. You’re going to feel better and be less likely to constipation and the waistline is going to start diminishing. And while you’re there, you’ll save and help the planet on your meat bill!
3. Just relax!
Stress is our time’s bane, which causes or aggravates a number of health issues. Stress takes a key role when it comes to cardiac health and hypertension. By using relaxation techniques such as yoga and tai chi, but also regularly playing sports, you can manage stress. And some plants can help: Passion flower is a tonic of the nerve, while rhodiola increases stress tolerance.
4. Get on the move!
If you’re playing a sport or exercising in the evening, you’re going to get more out of it than you would if you were just sitting in front of the tv. And afterwards you’ll be much more comfortable. Here’s a shocking and cynical statistic: just 17% of people get enough exercise! The experts recommend 150 minutes of moderate to vigorous exercise per week, which is the equivalent of 22 minutes per day.
Get off a stop early and walk the rest of the way, or park a few blocks away from the office if you take public transport. The extra half-hour a day from day one will do you well!
5. Apply supplements to your diet!
Vitamins E and C are important for heart health, along with omega-3 fatty acids. You should take a vegetarian-friendly algae-based vitamin instead if you don’t like the faint fishy taste of omega-3 fatty acids. The ALA present in omega-3s reduces the risk of a heart attack by 59 percent when taken over the long term.
6. Eat green!
Let me introduce you to a heart-healthy plant, Hawthorn. Since the 16th century, the cardiac effects have been recognized. This strengthens the muscle of the heart, increases the frequency of contractions, and raises blood flow as it leaves the heart. You need to take this supplement for three to six months to see its advantages, but it’s worth it. Hawthorn increases the blood supply and the flow of oxygen to the heart in the long run.
And then there’s the excess weight issue. If you eat five to ten fruits and vegetables a day, reduce the amount of salt and move, your waist will shrink alone. Best of all, in your case, you’re going to stack the chances of saving your head. Bear in mind, however, that you may need to go shopping for a new belt!