9 Tips To Control High Blood Pressure

High blood pressure is a common problem that affects lot of people. Nonetheless, there are medications that can help you in lowering your blood pressure. However, these drugs cannot cure the problem; they only help in controlling it. Nevertheless, you can cure this condition by following a healthy life style and a balanced diet. Mentioned below are a few diet changes that can help you in curing high blood pressure.

1. Fruits And Fresh Vegetables

Your diet should contain more fruits and vegetables. Start taking green and leafy vegetables like broccoli, cabbage etc. You should eat fruits like watermelon, bananas, oranges and potatoes. These fruits have a high concentration of potassium in them. This helps in controlling your blood pressure.

2. Low-Fat Diet

If you have high blood pressure, it would be helpful if you cut down on high-fat foodstuffs and dairy products. Switch to low-fat dairy items like milk, cottage cheese, yoghurt and low-fat cheese.

3. Protein-Rich Diet

Your diet should be high in protein and low in fat. In the place of red meat you should take low-fat and protein-rich items like chicken, fish and eggs.

4. Whole Grains

Avoid processed foods. Switch to a diet that consists of whole grains like oats, brown breads, cereal and pasta.

5. Beans, Seeds And Nuts

Include items like kidney beans, nuts, cannellini beans and peanut butter in your diet. This can help you in maintaining your blood pressure.

6. Healthy Oil

You should switch to healthy oils like olive oil that can help you in reducing high blood pressure. Include olive oil and low-fat margarine in your diet. These items contain omega 3 fatty acids which can help you in maintaining your blood pressure.

7. Reduce Intake Of Sugar And Alcohol

If you have high blood pressure, avoid the intake of sugar and alcohol. Also avoid taking carbonated beverages and food items that have a high concentration of trans-fat and fat. These items can raise your blood pressure as well as damage the blood vessels.

Set a trap

Using unusual equipment can be daunting for beginners, but the trap bar is a novice’s fast track to mastering this lift. “It makes the deadlift technique intuitive,” says PT Greg Brookes. “Simply set yourself in the centre of the bar, keep your back flat and stand up.” It also allows you to have your hands further back, which takes pressure off your lower back and injury proofs the move. Perfect if you’re yet to develop a powerlifter’s core strength.

Get a grip

Double overhand, mixed or hooked; it doesn’t matter which grip variation you choose if you haven’t got the necessary hand strength. The Journal of Strength and Conditioning Research found that your inability to grip the bar securely reduces your maximum lift potential by up to 55%. Fill your workout’srest periods with active recovery exercises that focus on your hands, like plate pinches. Hold two weight plates by your sides – pincering between your fingers and thumb – and hold for as long as possible. Enjoy power-playing with your new vice-like handshake. 

Bare your sole

Entering the realm of errant dumbbells with bare feet might seem risky, but hear us out. “Shoes raise your heels and put the emphasis onto the front of your body,” says Brookes. With deadlifts you want to load the back of your body and transfer weight through your heels, not the balls of your feet. This allows you to employ the massive muscles of your posterior chain. Glutes and back beat quads – it’s simple.

Sweat it out

Yoga is no longer the preserve of dreadlocked hippies and yummy mummys. It helped Giggsy terrorise the Premier League for 14 years and it'll push you past your powerlifting plateau. TheJournal of Strength and Conditioning Research found that 90 minutes of bikram yoga is enough to significantly improves your isometric deadlift strength. The increased lower back, hamstring and shoulder flexibility improve your technique and range of motion, making your lifts easier and more efficient. Make sure you look the part with this best yoga gear for men.

Look east

Variation is one of the keys to muscle building success and, while you might not want to mimic the physique of the Japanese giants, sumo deadlifts are an excellent addition to your armoury. “Setting your feet wider pushes your hips back and puts more emphasis on your legs, not your lower back,” says Brookes. This means you can go harder, for longer and without the risk of being couch-bound with back pain. Although walking after a sumo leg day might be easier said than done.