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Dietary Tips to Stop Hypertension

Updated on February 17, 2016

1. Set attainable goals.


If you plan, make it. If you want to achieve something, set goals in life. Your goal should be specific, realistic, clear and better. List the things you wanted to avoid. Track your achievements toward quitting foods that can cause high blood pressure. Ask yourself when you want to be free from hypertension, next month or next year?

When you set goal, limit it. Goals are dreams with limitation, if you do not limit yourself you perhaps, you will still die as a person with high blood pressure. Have a diary.

To help you reach our goal, make a diary. List down your meals and activities for that day. In what day you where tempted to eat high cholesterol and high sodium content foods again. List the reasons why and also make comments.

Give yourself a short term goal. Divide your plans little by little and when you feel like achieving your shirt term goals, reward yourself for a while. Whenever you decide to cut alcohol intake gradually or completely delete it from your system, you may notice a number of differences.

You can sleep better. You have higher energy. You are emotionally stable. In the long run you also help yourself avoid high blood pressure, heart diseases and other ailment connected to hypertension.

Plan to reach your GOAL

List the things you wanted to avoid. Track your achievements toward quitting foods that can cause high blood pressure. Ask yourself when you want to be free from hypertension, next month or next year?
List the things you wanted to avoid. Track your achievements toward quitting foods that can cause high blood pressure. Ask yourself when you want to be free from hypertension, next month or next year?

2. Create a support system.


You will need people whom you can rely on whenever you are in need of help. This could be you family, a reliable friend, co-worker or somebody from the church. This people will help you feel comfortable and support you in whatever things you need to do.

This can also be people who wanted to avoid or eliminate cholesterol or have high blood pressure like you. In one way or another, you can help them while they help you. You can join a group who also suffers hypertension. In such way, you can understand you situation and understand yourself better.

3. Stay active.


Whenever you are bored, you feel depressed and anxious. When you are bored your mind will only focus to your problems, to the stressful things in your life. These may trigger you high blood pressure. Try to go out and join the bicycling team in your town.

Do some stress free activities that can help you fight against your bore dom. Socialize with other people. You are not alone in this world. It is not you and only you. Encourage yourself to wake up early, go out for a jogging with a friend or with you family.

You do not only fight against high blood pressure, it can also help your body. You can as well get the vital statistics that you want. Increase your energy by taking regular exercise.

Be active

 You can as well get the vital statistics that you want. Increase your energy by taking regular exercise.
You can as well get the vital statistics that you want. Increase your energy by taking regular exercise.

4. Avoid temptation.


It does not necessarily mean not going to a party or not going to a bar or keeping away from your friends. It is a good idea to avoid places that may prompt you for eating high cholesterol foods or high sodium content drinks.

If you feel like having a good time after work, then suggest going to a restaurant that do not offer high cholesterol foods and high sodium content drinks or watch movies.

Identifying the “triggers” is very important. If you tried quitting in the past but failed to do it, then ask yourself what are the problems or reasons of your failure. Toxic habit may come from toxic people. Try explaining to your colleagues regarding your DASH habit.

Explain to them the reasons why. If they insist and you struggle to reach your goal toward your DASH habit, then stay away from them. It may sound rude, but it will be on your advantage.

Learn no boundaries

Push your self to the limit until it is the limitation.
Push your self to the limit until it is the limitation.

5. Take care of yourself.



It is only you who can help yourself coping with hypertension. You cannot expect the world to change you. It is a long process. You must have strong courage and perseverance to change your life. Do not feel guilty or easily give up. It may cause too much trouble for you.

Eat a healthy and balance diet. Avoid fats. Research shows that eating foods rich in omega-3 can help reduce the symptoms of high blood pressure; it is also good for the heart. Regulate your blood sugar. Research shows that there is high correlation between sugar consumption and depression.

Boost your energy by taking an exercise. A 15 minutes exercise has good effect in your holistic health. Take a good sleep. Improving your sleep hygiene can help reduce high blood pressure. Rest if necessary.

6. Be positive.


You can do it. I can do it! If you feel like everything is impossible. Think again. Having negative thoughts may only provide you ideas of quitting life. Change the way you think.

Mind is very powerful. If you think you can, then do whatever it is that you can do. Being positive thinker can help you cope your stress and depression. It can make you feel powerful. Attracting positive things help you achieve your goal. People with positive attitude and positive mind set are most likely gain success in their endeavor.

7. Reward yourself.


It is important to acknowledge the fruit of your success. It is nice to know that you are developing. It is also important not become so hard to yourself. Give yourself a break and a reward.

If you feel like watching TV, then try to find a substitute for a junk food or burger. Try making healthy snacks with a fresh juice and joining your kids or family in the sofa.

Give yourself a short term goal. Divide your plans little by little and when you feel like achieving your shirt term goals, reward yourself for a while. Whenever you decide to cut alcohol intake gradually or completely delete it from your system, you may notice a number of differences.

You can sleep better. You have higher energy. You are emotionally stable. In the long run you also help yourself avoid high blood pressure, heart diseases and other ailment connected with hypertension.

Consider your most loved formulas, substances and snacks and incorporate them in your week after week dinner arrangement.
Consider your most loved formulas, substances and snacks and incorporate them in your week after week dinner arrangement.

8. Make DASH Work for You.


Take the weight off and begin with a couple of DASH dinners every week. Consider the DASH nourishments you as of now consume. Consider your most loved formulas, substances and snacks and incorporate them in your week after week dinner arrangement.

Take time to nibble your favorite foods. However if it has high sodium, you better minimize certain foods you eat. DASH system can help you if you help yourself. You are the very key for the achievement of your goal.

DASH doesn't just work when consuming at home. There are a lot of systems for settling on DASH decisions when feasting out. Whether it is a dinner out on the town, a tour through the drive through, or a speedy nibble on the run, you can discover DASH arrangements far from home.

DASH does not limit you to join party and to be happy. When you have high blood pressure, you must always be aware of your meal pattern. DASH people are healthy people who wanted to fight hypertension with their diet.

Make an arrangement to receive DASH. With an arrangement set up you'll have the capacity to guarantee you are settling on the right DASH decisions for ideal wellbeing. Make a commitment of living life with DASH. Hypertension is a lifestyle sickness. So if you do not change the way you eat, you will not change the way how you live.

Ask yourself- what, where, what time, and with whom you consume DASH. Motivate yourself to have eat well and eat a healthy diet. You must always take into consideration that you are a person with high blood pressure. You have a special diet and not just anybody around the surroundings.

Adjust DASH to your normal schedules with family, work, and play. When you have hypertension, it does not necessarily mean that you needed to cancel dates with your friends and colleague. You can still go to a meal date with your friends and family. You may opt for a vegetarian restaurant or some places that also offer low cholesterol and low odium recipes.

Foresee changing calendars and their impacts on what and how you will consume. Make a plan and schedule. List the days and the foods you eat so you will be able to track it down. Make a meal diary. Record your daily meals. Record also your weight regularly as well as your blood pressure. Recording is very significant if you are in the process of DASH. Through record keeping and tracking your meal activities, you will be able to know what else should you add from you meal and if you have development.

Utilization arranging instruments like the week after week feast organizer and the everyday DASH tracker. It is very important to track your activities. You must always take in to consideration that you needed to achieve some DASH achievement. Make a list of your activities and meals.

Arrange dinners and snacks that incorporate DASH decisions. Planning is an important tool when you wanted to change something. Through it you will be able to guide yourself in what path you are leading. DASH decision is very significant for a high blood pressure patient. You must always learn from your previous meal plan and activities. Eat the right food always and also eliminate the foods that may harm you.

Utilize the shopping rundown to shop keen for DASH nourishments. Through listing down your meal plan, you will able to incorporate the ingredient you needed the most. You can also avoid ingredients that are harmful in your diet.

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