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Our hearts beat continuously and blood pressures within our bodies stays between an upper and a lower pressure with each beat. The upper (systolic) and the lower (diastolic) pressures vary with the time of day, our activities (sitting vs running), the foods we eat, salts we eat and any sodium sensitivity we may have, the medications (including heart medications) we are on, our weights, our emotions, our family history of high blood pressure, ethnicity, and more. Systolic pressure is that pressure which is exerted on the circulatory system when the heart contracts. Diastolic pressure is the residual pressure between the heartbeats, or as generally referred to as when the heart is at rest. High blood presssure, or hypertension, is when the top, or systolic, number averages 140 mmHg or greater, or if the lower, or diasystolic, number averages 90 mmHg or greater. Why should we be concerned with high blood pressure? It is estimated that one third of American adults have high blood pressure. Having diabetes and being overweight, which characterizes many millions of Americans, increases the chance of developing high blood pressure. What are some of the risks of high blood pressure? It causes the heart to work harder and increases the possibility of arteries to break and strokes. It can impair vision and lead to blindness. The kidneys can become impaired. It can worsen the complications of diabetes. It is also a risk factor for congestive heart failure. The good news is that many individuals have found that they can lower their high blood pressure with a positive change in the same aspects which helped raise their blood pressure in the first place. These are some of the same guidelines which are provided to individuals to follow in addition to medications prescribed to help reduce blood pressure. These are generally referred to as lifestyle changes. For those who cannot reduce their blood pressure with a lifestyle change, doctors may prescribe antihypertensive medications to bring high blood pressure under control. Salt Intake Salt (sodium chloride) is everywhere in our diet, whether we add it ourselves or it comes already added to one of the many prepared foods that we eat. Salt is definitely linked to high blood pressure. Don't sprinkle (or sprinkle as much) salt on your foods. Check the labels on the foods you are buying for salt and sodium. Some alternatives to using salt (sodium chloride) include ocean salt (Celtic salt, sea salt), lemon, herbs, spices, and salt-free seasoning blends. Exercise First of all, please remember to check with your doctor before beginning an exercise regimen. Start slow and work gradually into increasing the time and intensity that you put into your walks, jogs, swims, etc., that make up your aerobics workout. Your age, weight, shape, medical conditions, and other factors will all be factors in determining what you should aim for, but also the pace at which you work increase your workouts. The benefits of a good exercise program extend well beyond helping to control high blood pressure. Stress and Anxiety Lowering stress and anxiety can help lower blood pressure significantly. Extracurricular activities, meditation, and other relaxation techniques are often suggested as ways to help lower stress and anxiety. Likewise, addressing or completing tasks that may keep aggravating us may also help us lower anxiety that never seems to go away. Caffeine Caffeine is a stimulant that temporarily raises the blood pressure by constricting the blood vessels. Caffeine is in many popular beverages such as coffee, tea, sodas, many energy drinks, etc. Weight Reduction There is a link between being overweight and having high blood pressure. The risk of high blood pressure increases with increased weight. Smoking - Don't start, or stop Smoking is the main risk factor for atherosclerosis, which is the hardening of the arteries. It does not cause high blood pressure, but it is not good for those with high blood pressure. Food: Vegetables and Meat Eat more fruits and vegetables and cut back on the red meats. Potassium is known to help lower blood pressure and is found in many fruits and vegetables. Cut back on many of the processed foods that are not only low in vitamins, minerals, and fiber, but which are also high in processed sugars, saturated fats, sodium, etc. If you eat large portions of meat, cut back on the serving size. Alcohol Limit your alcohol consumption. If you drink over a certain amount you raise the risk of elevating your blood pressure. Heart Medicines and Doctor's Care If you are taking heart medicines under your doctor's care, be sure to take your medications regularly and keep your doctor updated per your doctor's request. Copyright 2008 on Benefits of a Healthy Lifestyle. Privacy, terms of use, and contact page. Controlling High Blood Pressure |
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