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Heart disease
and stroke
rank among the top five causes of death in the U.S. They’re also both commonly
caused by one condition: hypertension.
This makes it more essential that you should find ways to lower blood pressure as soon as you can.
One
in three Americans suffer from this often symptom-less condition, also known as
high blood pressure and the silent killer.
“You
can have it for years without knowing it,” say the National Institutes of
Health. “During this time, though, HBP can damage your heart, blood vessels,
kidneys, and other parts of your body.”
The
ideal blood pressure reading is generally 120/80, with higher readings
considered pre-hypertension or, if over 140/90, hypertension.
If
you don’t know what your blood pressure is, step one is finding out by checking
with your doctor. In the long run, that visit will cost less than letting the
problem remain undiagnosed – and uncontrolled. Even if you require medication,
it’s cheaper than the long-term costs and complications of untreated high blood pressure.
In
some cases, high BP can be managed or prevented by low-cost lifestyle changes
alone. So in honor of Heart Month, we’ve rounded them up…
Lower Blood Pressure
Tip #1 - Pass the salt.
Limiting
sodium helps control high blood pressure in those who have it and helps prevent
it in those who don’t. According to government dietary guidelines, adults
should limit their daily sodium intake to 2,300 mg. But for people with
hypertension, diabetes, or chronic liver disease; children; adults over age 50;
and African-Americans – about half the U.S. – the limit is 1,500 mg. Beware
especially of processed and packaged foods, fast foods, and canned foods – all
common sources of excessive salt.
Lower Blood Pressure
Tip #2 - Eat enough potassium.
This
mineral helps lower blood pressure. The recommended daily intake for adults is
4,700 mg. Bananas average 451 mg – foods with even more include cantaloupe,
avocados, dates, raisins, dried apricots, prune juice, baked potatoes (with the
skins), yogurt, sardines, and flounder.
Lower Blood Pressure
Tip #3 - Change your diet.
The
DASH diet, or Dietary Approaches to Stop Hypertension, helps fight high blood
pressure by emphasizing fruits
and vegetables,
whole grains, and lean sources of protein.
U.S. News & World Report also recently ranked it the No. 1 best diet
overall, No. 1 best diet for healthy eating, and even the No. 1 best diabetes diet.
Check
out the video below about the diet to learn more.
Lower Blood Pressure
Tip #4 - Watch your weight.
Blood
pressure tends to increase as weight does. Last year, a University of Illinois
study found that even among hearty college students, a weight gain of as little
as 1.5 pounds was enough to raise BP. Fortunately, it’s also true that BP tends
to drop as weight does.
Lower Blood Pressure
Tip #5 - Relax.
The
connection between stress and high blood pressure isn’t fully understood.
But
researchers do know that
(1)
stressful situations can cause temporary BP spikes and
(2)
stress management and stress-lowering activities can help lower BP, according
to the Mayo Clinic. Getting enough sleep, deep breathing, meditation, yoga, and
exercise can help reduce stress.
Click
below to read for more ideas to Relieve Stress
Lower Blood Pressure
Tip #6 - Avoid alcohol.
According
to the Mayo Clinic, not only does too much alcohol raise blood pressure,
repeated excess drinking can lead to long-term BP increases. Women should limit
themselves to one drink, men to two.
Lower Blood Pressure
Tip #7 - Indulge in dark chocolate
instead.
An
Australian study published last year found that a daily dose of dark chocolate
or other cocoa products rich in natural compounds called “flavanols” helped to
lower blood pressure. Just don’t overdo it and gain weight.
Watch
the 2 videos below
This
post is from the High Blood Pressure Exercise Program. It was made by Christian Goodman Blue Heron health news
that has been recognized as one of the top quality national health information
websites. This program will provide you
the natural high blood pressure treatments, natural recipes to cook healthy
meals and useful strategies to build a healthy diet with the aim to help you to
maintain and stabilize your blood pressure.
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