What Can You Do To Help Lower Your Blood Pressure?
If you have High Blood Pressure, don't give up. There are steps you can take to help lower and control your blood pressure.
SOME WAYS TO LOWER YOUR BLOOD PRESSURE
Diet
Studies show eating fruits, vegetables and low fat foods help lower High Blood Pressure and assist with weight loss. Cut the fat from your diet. Fats do not directly raise your blood pressure, but they can affect the health of your heart and blood vessels. Foods high in fat play a major role in raising cholesterol in your blood- stream. A high blood cholesterol level is a risk factor that increases your chances of developing heart disease.
Lose Weight
Being over weight increases your risk of getting High Blood Pressure. Blood pressure rises as you gain weight. Losing even ten pounds can help to lower your blood pressure.
Exercise
See your doctor before you start any exercise program. Start slow, don't overdo it. Walking, bicycling, gardening, and dancing are a few examples of good exercise.
Salt Intake
A key to healthy eating is choosing foods lower in salt/sodium. Most Americans eat more salt than they need. Only one teaspoon of table salt per day is recommended, this includes cooking with salt. There are salt substitutes and other spices that can be used to enhance the taste of your food.
Stop Smoking
Smoking hurts the blood vessels and speeds up the process of hardening of the arteries. This includes filter cigarettes. Talk with your doctor and ask for assistance to stop smoking.
Limit Alcohol Intake
Drinking too much alcohol can raise blood pressure. It can also harm your liver, heart and brain. Alcohol is high in calories, which won't help if you are trying to lose weight. If you drink alcohol, have only one or two drinks a day. What counts as a drink? A can of beer (light, regular), 5 ounces of wine, 1-1/2 ounces of 80 proof whiskey.
Medications
Your doctor may prescribe medications to lower your blood pressure. These medications may include: A diuretic, a water pill to help flush excess sodium and water from the body. In addition to a water pill, your doctor may prescribe a vasodilator. This drug helps relax the muscle in the blood vessels causing them to widen. Whatever medications your doctor may prescribe, remember to take them as ordered. Don't stop taking your medications when you are feeling well, unless directed to do so by your doctor.
Have Your Blood Pressure Checked Often
Write your blood pressure down and take the readings with you to your doctor visits. Ask your doctor and nurse for programs to assist you in weight loss, diet, exercise, stopping smoking and limiting alcohol intake.
