Good Lifestyle

If you are like most men, you sweat on insignificant numbers: the year of this bottle of Bordeaux, percentage on the basis of Joey Votto, the price of thiscoveted office throne, ICLOUD storage gigabytes for your Phishh Live Show collection. Yes, all this falls in the "insignificant" category when considering numbers that really count, like your blood pressure.

Do you know your numbers? Do you know what they mean and what causes high blood pressure? First fast: obesity, a sedentary lifestyle, smoking and genetics are just some of the causes ofhigh arterial pressure. As the blood vessels become contracted, the heart is obliged to pump the same blood volume through a narrower space. Over time, increased tension over the entire circulatory system increases the risk of stroke and heart disease. Arterial hypertension can even stifle the blood flow to the penis, which does itmore difficult to get (and stay) and erection. You attracted your attention?

According to the National Health Statistics Center, 32% of men aged 45 to 54 have high blood pressure and men with hypertension (140/90 or more high blood pressure) are four times more likely to undergo a heart attack that men with a BP less than 120/80. However, if you have high blood pressure, there is a lot to do to control it. Medications may result in average, in a decrease in seven-point blood pressure, but you may be able to do the same by making diet and lifestyle changes. Need a plan? Here's a day in your life to ensure exceptionally low blood pressure. And once your blood pressure is firmly under your control, check these70 genius tips to enhance your confidence.

The soluble fiber of oats is good for the reduction of cholesterol, which can in turn help your bp. But the great gain comes from bananas and raisins. Both fruits are loaded with potassium lowering blood pressure. Studies show that if you do not get your recommended potassium 3,500 mg, you are preparing at high blood pressure. Wash oatmeal with tea, which is rich in flavonoids, compounds that enhance the ability of blood vessels to relax. In addition to giving you a low blood pressure, oats is one of theThe 10 carbohydrates that will make your abs Pop like the Michelangelo David.

In one of the largest long-term studies on the reduction of blood pressure, researchers in Finland followed a group of 17,441 adults in good health for 11 years. The study revealed that physical activity increased, the risk of hypertension decreased significantly. Men who were the most active physically showed a 41% reduction compared to men who were the least active. Further studies show that 20 minutes of moderate exercise twice a week guarantee low blood pressure.

Finnish researchers also found that obese men in the study had a higher risk of having a hypertension than those with a body mass index of less than 25. "The most powerful intervention you can do to control or reduce your blood pressure is to lose weight or maintain a normal weight, "says Richard B. Devereux, MD, director of the adult echocardiography laboratory at the New York Presbyterian Hospital. If you are going to approach a race. could help learnHow to run the perfect race.

You have probably heard about the general benefits of the health of the Mediterranean diet. It is particularly important to maintain low blood pressure. A 5-year study of more than 20,000 nonhypertensive Greeks have found that a low diet in saturated fat and red but high meat in olive oil, vegetables, whole grains, beans, fruit And fish had a dramatic impact on blood pressure, according to a US company report for clinical nutrition. An ideal lunch: spinach salad with pieces of tuna rich in protein, olive oil and tomatoes. And for more benefits from the Mediterranean diet, learnThe 5 ways of living as an Italian will make you a healthier man.

A study by McMaster University in Hamilton, Ontario, found that isometric hand exercises rendered more elastic blood vessels, which has in turn reduced systolic blood pressure in topics of 15 points. You should have the same results by compromising difficult handles or a tennis ball, explains Maureen MacDonald, Ph.D., Assistant Professor at the Department of Kinesiology of McMaster and Senior Researcher on the study. Make four sets of 2-minute entrepreneurs three times a week.

Or watch your belly. The search for inner peace has its advantages. "Look at the monastic people, like the Buddhist monks: they live long and have no high blood pressure," says Cardiologist Thomas D. Giles, Mr.D., President of the American Society of Hypertension. Two daily 20-minute transcendental meditation sessions, during which you enter a mantra, can reduce the systolic blood pressure of 10 points on average 10 points, according to a study at the end of the 1990s, which followed about 200 Participants over 9 months.

A cup of united yogurt provides 18% and 49% respectively from potassium and calcium you need every day to ensure low blood pressure. Associate the yogurt with blueberries. In addition to giving you low blood pressure, the magic fruit is one of the7 foods that are instantly overloading your libido.

Go ahead. Have a steak-a skinny. "Red meat is not a problem," says Giles. "It's the white substance (fat) in the meat that is bad for blood pressure." Thus, avoid the eyes of the bold coasts and the bones of the coast and choose more skinny cuts like mignon net, Filetloin, Gril London or the latest thing, the latest thing, theCoulotte.

Even better, make a tuna steak. Tuna omega-3 fats help strengthen the heart muscle and prevent coagulation and cause low blood pressure, reducing inflammation in the arteries.

Finally, do not save your food. Sodium causes blood pressure; So logically, limiting your consumption should have a positive effect. This is the proof: in a 3-month study at the University of Colorado, 35 people with light hypertension were divided into two groups. A group has reduced sodium intake lower than that recommended by 2,400 mg per day, and the other has not changed salt consumption but exercised regularly. The result? Those who eat less salt have seen an average drop of 16 systolic blood pressure points, while the study participants who have exercised but did not limit the consumption of salt to a fall of five points.

One or two alcoholic beverages per day can slightly reduce your blood pressure, according to a 22-year study at Harvard Brigham University and the women's hospital that followed 14,000 participants. "When you consume it in moderation, alcohol protects blood vessels," says Giles. Teetotalers can get similar results by drinking grape juice. The compounds found in concord grape skins can reduce blood pressure on average six points if you drink 12 ounces of their juice each day. If you need ideas about drinking libations, checkThe 10 best night harms of all time.

According to Italian researchers reporting at the 2013 US Hypertension Society Meeting, a buzzing cell phone can trigger a high blood pressure pichrapy as 7 points. Turn off yours as you end up for the night. Check texts once per hour before going. For tips on the limitation of your phone, learnThe 11 ways that smart men put their smartphones.

Chronic stress makes you more likely to develop hypertension than people who are chronically calm, according to research in theScientific Journal of Psychology. But here is your antidote for anxiety: the reduction of the confidence-based constraint (or the MBSR) has been able to reduce the numbers of blood pressure of nearly five points in subjects involved in a 2013 study in the review.Psychosomatic medicine. And for more ways than yoga can improve your life (in addition to giving you a low blood pressure) learnYoga moves that you can bring to the bedroom forreally spices.

If you are taking cholesterol reducers, like Lipitor or Zocor, before going to bed, there is an additional incentive to maintain therapy. The research presented at the American Heart Association Scientific Sessions show that the taking of static drugs for cholesterol also leads to a significant reduction in diastolic and systolic blood pressure. The study, conducted at the University of California in San Diego, monitored more than 1,000 men and women with LDL, or "bad" cholesterol, in the acceptable range (which means they did not need to Statistical therapy). When placed on statins, their blood pressure has decreased. The results can help explain the reduced risk of stroke observed with statins, since LDL cholesterol has little relationship with the risk of stroke, while blood pressure is a powerful risk factor.

Your blood pressure, expressed in millimeters of mercury, consists of two numbers: systolic (the upper figure) is the reading of the pressure during which the heart beats and pushes the blood in the arteries. Diastolic (the lower figure) represents the lower pressure when the heart rests between the beats. (Think of "South Dakota" to remember who comes first.)

Lower than 120/80
Normal arterial pressure

120 / 80-139 / 89
Prehypoint

140 / 90-159 / 99
Step 1 Hypertension: Moderately High
You will need to change your diet and recover your exercise plan. If these do not control your BP, you will probably need medicines to return to low blood pressure.

160 / 100-179 / 109
Hypertension of step 2: very high
Your doctor will prescribe medicines for blood pressure.

180/110 or more
Dangerous zone
You have increased the risk of having a heart attack twice and a stroke four times.

For more incredible tips for smarter life, more beautiful, feeling younger and play stronger,Follow us on Facebook now!