Blood-Pressure-Control with these Ten Tips

Blood-pressure-control is a necessary choice not only for longevity but also for quality of life. High blood pressure is a dangerous and potentially lethal, chronic problem. Since high blood pressure is a chronic problem, it can be treated but not usually cured.

Measures to control blood pressure require lifestyle changes involving diet, exercise, and smoking cessation. In addition if medication is recommended by your physician, be sure to take it as directed and do not quit when you start feeling better.

Ten Tips to Maintain Your Blood-Pressure-Control

  1. Keep track of your blood pressure. Have your blood pressure checked at least four times per year and more often if you have high blood pressure. Check your blood pressure at home at least weekly and record readings to discuss with your doctor during your next visit.
  2. Limit salt consumption. Remove the salt shaker from the table.
  3. Read labels of foods and over-the-counter medications for sodium content.
  4. Avoid salty foods and snacks or at least reduce the amount and frequency to a bare minimum.
  5. Eliminate salt in your recipes and substitute herbs and spices. Olive leaf extract, green tea and milk thistle have been shown to help reduce and control blood pressure.
  6. Foods that can lower blood pressure include: Bananas and potatoes (potassium), broccoli (calcium), garlic, onions and oats. Avocados are also very good with more potassium than bananas and are rich in other vitamins and minerals.
  7. Nutritional supplements should be considered to make sure that we obtain the necessary nutrients. Your dietary plan including nutritional supplements should be discussed with your physician at every visit. Nutritional supplements do not cure or prevent illness and disease.  They only give the body the extra nutrition it needs to take care of itself!  A healthy lifestyle starts with good nutrition.
  8. Maintain an ideal body weight. Every extra pound increases how hard the heart has to work every minute of every day. Green tea can be effective in your weight control plan.
  9. Participate in regular aerobic exercise. Walking 25 to 30 minutes five days a week is a great way to stay fit. Be sure to check with your physician before starting any exercise program.
  10. Stop smoking. Smoking is the number one factor for high blood pressure and heart disease. If you smoke, please stop.

High blood pressure (often called hypertension) makes the heart work harder. The heart, like any muscle, becomes larger with increased work load. Becoming larger could cause the heart to lose its ability to work efficiently.

So what is normal blood pressure? My normal may not be your normal. A systolic of 120 or lower with a diastolic of 80 or lower is typically considered normal. A systolic of 140 or higher with a diastolic of 90 or higher is generally considered hypertensive. This is a guide but blood pressure is too important to not discuss with your physician at the time of your routine checkups.

Blood-pressure-control is a key to living a healthy, happy life every day of our life. The effects of high blood pressure include the following:

  • Heart disease. High blood pressure speeds up the process of atherosclerosis (hardening of the arteries). This damage to the arteries is a major cause of heart attacks.
  • Dementia. High blood pressure is thought to be a causal factor in developing dementia including vascular dementia and Alzheimer's disease.
  • Kidney disease. High blood pressure can damage the kidneys, causing them to fail.
  • Stroke. High blood pressure may weaken or break the blood vessels in the brain due to disturbance in the blood supply to the brain. A stroke can cause permanent neurological damage, complications, and death. It is the leading cause of adult disability in the United States and Europe.
  • Aneurysm. High blood pressure can stretch the major arteries to the point that they protrude or balloon. This weakened area is called an aneurysm. If one of these ruptures, severe internal bleeding will occur and can result in death.

Too much sodium in our diet is a contributor to high blood pressure. A blood-pressure-control effort has to include management of salt intake. The National Academy of Sciences recommends between 1,100 and 3,300 milligrams of sodium per day. The average daily sodium intake for most Americans is 7,000 mg.

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