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Top 10 Tips for Lowering Your Blood Pressure
It’s one of the scariest diseases around and it
affects one in four adults. It’s high blood pressure, the infamous
silent killer.
According to the American Heart Association, high
blood pressure is so sneaky one out of three victims don’t realize
they suffer from it.
This message is of extreme importance to many dieters—the risk of high blood pressure rises along with your weight
The experts stress there are some simple things that can
be done to keep you from becoming a victim of the silent killer
.You’ll want to print out this important Top 10 and
keep it handy. But first...HAVE YOUR BLOOD PRESSURE CHECKED Many drug
stores offer free screenings. It'’ important to keep updated on your
numbers
According
to the American Heart Association, blood pressure of less than
140 over 90 is considered a normal reading for adults. A systolic
pressure of 130 to 139 or a diastolic pressure of 85 to 89 needs to be
watched carefully. A blood pressure reading equal to or greater than 140
over 90 is considered elevated or high.
These sound tips compiled from the American Medical
Association, and other resources may save your
life.
  Quit smoking.
The
deadly habit doubles your chances of heart disease . One scary study
revealed that smokers have blood pressure levels up to 10 points higher
than their non-smoking counterparts.
 Reduce alcohol intake.
It raises blood pressure. Two or more drinks per day could put
you in the danger zone.
 Cut back on sodium usage.
Excess salt can lead to high blood pressure in some individuals. The
Nutrition Board of the Natural Academic of Sciences suggests a range of
1,100 ma to 3,300 mg with 2,400 mg as the daily average. Perk up your
food instead with spices, herbs and salt-free seasonings.
  If you are obese or overweight, take of a few—or a lot-of
pounds. Losing weight can
help lower your blood pressure.
 Eat foods high in starch
and fiber. Fresh fruits and vegetables are beneficial for bringing
those numbers down.
 Make your diet low in
saturated fat, total fat and cholesterol. Indulge in fat-free or
low-fat dairy products. These diets are rich in potassium, calcium,
magnesium and protein.
 If prescribed, take your
anti-hypertension – medications used to treat high blood pressure. And
continue taking them until your doctor tells you otherwise. Many
sufferers need to take anti-hypertension the rest of their lives.
  Get moderate exercise. Physical
activity helps control weight and reduce blood pressure. But don’t
overdo it. Start out walking, swimming, jogging or riding a bike.
 Learn to check your own
blood pressure. When you buy a blood pressure cuff—the instrument
used to measure blood pressure—have your doctor check it first to make
sure the readings are accurate.
 Avoid over-the-counter
medications. Especially decongestants. The worst for people with
high blood pressure are typically products that treat cold, cough or
sinus problems.
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