Bring It Down
High blood pressure (or hypertension) is a blood
pressure reading of at least 140/90 mmHg.
Numbers like this can put you at risk for a number
of serious health conditions, including stroke and
heart disease.
Fortunately, there’s more than medication that can
help lower your blood pressure. Making the right
lifestyle choices can help control blood pressure as
well.
Try these quick tips to reduce your blood pressure
—and maybe even lower your chance of developing
heart disease.
Lose 10 Pounds
The Mayo Clinic reports that dropping any extra
weight can help keep your blood pressure in check.
Start with just 10 pounds; as a general rule, the
more you lose, the lower your blood pressure.
Weight loss can also make your blood pressure
medication more effective. Losing weight can be
particularly effective if your weight is outside of the
range that’s considered healthy, according to the
National Institutes of Health (NIH).
Talk to your doctor about an optimal target weight,
and a safe weight-loss plan for you.
Take Measurements
If you’re uncertain as to whether you need to lose
weight, ask your doctor to measure your body
mass index (BMI) and your waistline. These two
readings can help determine whether you’re at
increased risk for high blood pressure.
Your BMI is a measurement of your body’s height to
your weight. While knowing your BMI can often help
to predict your level of body fat, it may not be
enough. Waist measurement can indicate risk for
developing high blood pressure. A healthy waist
measurement for men is under 40 inches, and
women under 35 inches.
Walk It Out
A great way to improve your BMI, reduce the fat
around your middle, and decrease your blood
pressure is to reduce your calories and get regular
exercise.
The American College of Sports Medicine (ACSM)
states that even easier exercises like walking or
doing chores around the house can pay off in
lowering blood pressure.
ACM recommends a half-hour minimum of
moderate physical activity five days a week.
Talk to your doctor about developing an exercise
program.
Eat DASH
A healthy diet is another key to improving and
maintaining your blood pressure. The Mayo Clinic
recommends the DASH Diet, otherwise known as
the Dietary Approaches to Stop Hypertension Diet.
DASH may sound fancy, but it isn’t complicated. It
simply means eating foods that are low in
cholesterol and saturated fat, and focusing on
balanced nutrition. Think the usual suspects: fruits
and veggies, whole grains, and low- or no-fat dairy
products. Another important factor in a successful
diet is to reduce the size of your portions.
DASH is effective and may cause your blood
pressure to plummet as much as 14 mmHg.
Don’t Pass the Salt
Salt and high blood pressure don’t mix. According to
the Mayo Clinic , if you cut even a little bit of salt
from your diet, it can result in lowering your blood
pressure by as much as 8 mmHg. The majority of
salt in the American diet comes from restaurant
food and pre-prepared foods.
Aim to keep your sodium intake to no higher than
2,300 mg per day. Those over age 51 should
consume even less salt—strive for no more than
1,500 mg a day.
Take It Down a Notch
Increased stress can mean increased blood
pressure, at least temporarily. If you’re at risk for
high blood pressure due to being overweight, you’ll
want to pay particular attention to lowering your
stress.
Many activities can help you stay calmer in the
face of daily life stressors. Many of the same
healthy actions that are good for your blood
pressure—like eating right and exercising—can also
be stress preventers.
In addition to exercise, other forms of relaxation like
meditation or deep breathing can also be helpful.
Make Lower a Habit
When you focus on living a healthy lifestyle, you’ll
be making the right choices for your blood pressure
as well. Watching your weight, exercising, and
eating right are winning actions in the battle against
hypertension.
Taming your vices can also make a difference in
some cases. If you smoke, drink too much alcohol,
or have a daily caffeine habit, talk to your doctor
about whether cutting back might play a role in your
blood pressure reduction plan.
No comments:
Post a Comment