Lowering Your Blood Pressure

Posts Tagged ‘How To Lower Blood Pressure’

Knowing a few basics facts about blood pressure can help you deal with any serious effects of high blood pressure.
Blood pressure is measured by a combination of two factors; how much blood is pumped, along with a measure of the resistance in the arterioles. If you have determined that you have high blood pressure, you’ve taken the first step toward making lifestyle changes to lower your blood pressure. Because of increased public awareness about risk factors and unhealthy eating habits, deaths resulting from coronary heart disease have been reduced significantly over recent years.
There are five immediate goals to pursue when trying to lower blood pressure.
1. Lose weight. Try to start by losing at least 10 pounds.
2. Reduce salt consumption to less than one-tenth of an ounce per day.
3. Consume no more than two alcoholic drinks per day.
4. Try to exercise 30 minutes, 3 times a week. Walking is one of the best ways to achieve this goal.
5. Stick to a low fat diet approved by the American Heart Association.
Of course, one of the main causes of high blood pressure is being overweight. Just a 10 pound reduction can reduce blood pressure enough to be able to stop taking medication upon approval of your doctor. Don’t crash diet; just eat three healthy, low fat, higher carbohydrate meals plus healthy snacks. Employ good eating habits such as eating slowly, carefully measuring portions, and leaving a little food on you plate at the end of a meal. Try to eat smaller portions at dinner instead of using that time for binge eating.
Regular exercise helps to protect you from diabetes, arthritis, stroke, and osteoporosis, as well as high blood pressure. Those who do not exercise have up to a 50 percent increased risk of high blood pressure, so regular exercise is well worth the time investment. The most perfect workout is a brisk walk for 30 to 45 minutes, three to five times a week.
Make mental notes about foods that you should avoid. Steer clear of saturated fats found in meat, egg yolks, whole mild, butter, whole cheeses, and shortenings. Stay with safe oils such as olive oil and canola oil.
Another nutritional factor is the addition of fiber to your diet. Include whole grains, oatmeal and plenty of fruits and vegetables for a great way to prevent high blood pressure. Apples and prunes will add pectin, which can help with lowering cholesterol.
Learn to enjoy the true taste of foods by seriously reducing salt in your diet. This is one of the most basic ways to lower blood pressure and you will learn to enjoy the natural flavors of vegetables and other foods.
All of these changes won’t happen overnight, but slowly start eating healthier, adding exercise and monitoring your blood pressure. Together with your doctor, you can lower blood pressure, live healthier, and reduce your risk of heart diseases.

Many times, there are no obvious high blood pressure symptoms at all. In fact, high blood pressure, aka hypertension or simply HBP, often goes unnoticed until it has advanced to severe degrees and begins causing damage to various bodily systems. That’s why it is often referred to as the Silent Killer. Left untreated, high blood pressure can cause a person to have significantly higher probabilities for coronary heart disease, heart failure, stroke and kidney problems and/or failure.

Symptoms of High Blood Pressure

In the earlier stages of HBP development, no symptoms may be present at all. However, there are reports of those who experience regular:

 

Of course, these symptoms can be representative of many ailments and are therefore difficult to discern as signs of HBP per say. If you are concerned about possibly having or developing high blood pressure, the best approach to take is to purchase a home testing device and check yourself regularly. It is important to realize that all of our blood pressure readings fluctuate many times throughout each day.

That is completely normal as there are various factors that change blood pressure. It takes a physician to actually diagnose high blood pressure and at which of the possible stages of development that it is in. In general, people are diagnosed with having high blood pressure if their blood pressure readings are found to be consistently high over a given time period through regular professional testing.

High Blood Pressure Diet

The best method for combating high blood pressure readings and regulating them is to initiate a high blood pressure diet into your everyday lifestyle. It’s actually quite straightforward. The HBP diet is comprised of foods that are low in sodium, low in fats, low in simple sugars (monosaccharides), high in calcium, high in potassium and also high in quality proteins, fiber and magnesium. In other words, you need to eat a lot of plants – vegetables, legumes and fruits.

In addition, you need to keep away from foods that are processed. These are commonly overloaded with sodium, preservatives and are other nutritionally-void and detrimental substances. Here are the foods that you should concentrate on – in order of importance:

 

You should avoid the following foods to maintain normal blood pressure readings:

 

In addition to a sensible high blood pressure diet, you should also begin to exercise for about half an hour every single day. Living healthily by eating properly and exercising daily is your right – and it is a blessing to yourself and to those around you. Take the time to manage your stress as well. Meditation, Yoga, Pilates, breathing exercises (pranayama) and simply intending to remain positive in all situations makes you thrive through life and remain vibrantly happy.

High blood pressure symptoms are manageable and almost always able to reversed. Just love yourself by eating right and staying active. The results will begin to show almost immediately!

Hypertension or High Blood Pressure should not be left ignored, the consequences are damaging not only to your heart, your blood vessels but other organs of your body which in turn leads to serious illnesses such as heart failure, kidney failure and even stroke.

The good news, is that there are several methods that can lower blood pressure naturally and if implemented  today you can start seeing immediate improvements if you are a High Blood Pressure Sufferer.

Let’s jump in and look at them in detail:

Alcohol & Cigarettes: If you want to lower your blood pressure then these should be avoided, however if completely eliminating them is too much too soon, try and keep them at a minimum. For example, if you are used to having 2 or 3 glasses of wine to unwind you in the evening or with your dinner – cut this down to 1 glass only. In time, cut this out completely during the week and just have the odd glass at the weekend.

Healthy & Regular Exercise: start an exercise routine of 3 to 5 days a week – either daily walks of between 25 to 30 mins or swimming or even yoga – anything that will relax and de-stress you from everyday problems and worries. Learning to deal with stress is not only helpful to controlling high blood pressure the natural way but the benefits of this to your health are endless. Meditating is one way of combating stress, set aside 5- 10 mins to begin with, find a quiet spot, close your eyes and think of nothing. I mean that, block out all your thoughts and instead start focusing on your breathing. Do this daily and increase time duration to 25 mins per day.

Salt Intake: can’t stress how beneficial this is to lowering your blood pressure naturally. The recommended daily intake is just one teaspoon of salt a day or just under 5.8 grams of salt! The problem today is that our processed food contains copious amounts of salt so read the back of each label before purchasing your next pizza or packet of soup!

Potassium: here’s a must in controlling your high blood pressure – potassium enriched fruit and veg are crucial. Here is where you will find abundant potassium – sweet or regular potatoes, spinach, soybeans and kidney beans, bananas, peaches and even in fish such as yellowfin tuna and cod.

Within the United States alone, about one in three adults suffer with high blood pressure. Ironically, many Americans live with high blood pressure, yet they are unaware of it. If this condition goes untreated, it will progress into more serious conditions that are potentially fatal. So, if you are diagnosed with high blood pressure, it is imperative that you know how to lower blood pressure. Reducing blood pressure levels will help you feel better and inevitably save your life.Taking steps to prevent of keep blood pressure under control requires healthy life- style habits. In some cases, however, life- style changes alone are not effective for managing blood pressure; therefore it may be necessary to add blood pressure medications. The treatment goal is to maintain blood pressure levels of 140/90 and lower for people with other conditions, such as kidney disease or diabetes. Because there are no specific signs or symptoms for hypertension, you must learn how to lower blood pressure and implement the techniques.There are several effective ways to not only control your blood pressure, but you have the ability to prevent developing the condition. Again, adopting a healthy life- style will help minimize risks that affect blood pressure. Utilizing these effective steps will show you how to lower blood pressure.• Following a Healthy Eating PlanA healthy eating plan can reduce the risks of developing high blood pressure and lower existing elevated blood pressure levels. The DASH eating plan is usually recommended for hypertensive patients. DASH stands for “Dietary Approaches to Stop Hypertension.” This plan focuses on reducing blood pressure by emphasizing the ingestion of fruits, vegetables, low- fat dairy foods and foods low in saturated fat, total fat and cholesterol.• Reducing Sodium in Your DietA healthy eating plan should consist of foods low in salt or sodium. It is recommended that you consume no more than 2.4g of sodium (about 1 teaspoon) of table salt a day. A lower- sodium diet is how to lower blood pressure and keep hypertensive medications working better.• Maintain a Healthy WeightBeing overweight or obese increases your blood pressure. It is also a huge risk factor for heart diseases, high cholesterol, and diabetes. Decreasing your weight even by 10lbs can lower your blood pressure.• Implementing Physical Activity or Your Daily RoutineExercise is an important step to prevent and reduce blood pressure. 30 minute of a moderate- level activity a day can make a significant difference in your blood pressure reading.

Alvin Hopkinson is a leading and avid researcher of various high blood pressure treatments. He runs a content-packed website that provides free tips to lower your hypertension and unbiased reviews on common blood pressure medications. Grab your FREE report on how to lower blood pressure naturally and visit his site at http://www.minusbloodpressure.com