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Article Series: Heart Health
I Want A Healthy Heart!
How
To Lower Your Blood Pressure
One of the most important numbers you can
know about your heart is your blood pressure. This is the amount
of force that your blood exerts on the walls of your blood
vessels.
When your blood pressure is high over a long period of time,
it can put you at risk for heart disease. If you’re been diagnosed
with high blood pressure – or you have a family history of
high blood pressure – it’s important that you do all you can
to get it down.
For many people, blood pressure can be lowered through dietary
changes. That can mean avoiding medication. For others, lifestyle
changes must be combined with medications. The first place
to work toward lowering your blood pressure is with your diet.
You need to consume
low amounts of sodium – less than a 2400
mg a day. That may seem like a lot, but that’s how much sodium
is in one teaspoon of salt. So it doesn’t take much to exceed
your limit.
You also need to focus on eating lots of fruits and vegetables,
lean dairy products, and lean protein. All of these combined
can help to lower your blood pressure. Alcohol and high blood
pressure don’t go together well.
If
you drink, you should have no more than one drink daily.
It’s even better to completely abstain. Tobacco is another
product that can raise your blood pressure by stimulating your
heart rate and clogging your blood vessels. It’s best to eliminate
tobacco in all forms from your life.
Exercise is also essential to controlling your blood pressure.
Just 30 minutes of walking each day can significantly lower
your blood pressure. It can also improve your good cholesterol
and condition your heart. This is a win-win situation.
Keeping your body at a healthy weight can also help you to
maintain normal blood pressure. This doesn’t mean that you
need to spend two hours at the gym each day. Simply losing
a small percentage of your body weight may be enough to significantly
improve your blood pressure. Start with a goal of 10% of your
current weight and see what changes occur.
For many people, lifestyle changes will be enough to control
blood pressure. Still for some people medication will be required.
Talk with your doctor about the best course of action if your
lifestyle changes haven’t lowered your blood pressure to normal
levels. Together you can make the best decisions for your long-term
heart health.
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by SolveYourProblem.com
: 2008
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