Have you been diagnosed with high blood pressure? Hypertension is a serious problem that can cause complications like heart attack, stroke and even heart failure. However, there is good news. Hypertension can be controlled and in some cases eradicated with a few simple lifestyle changes.
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Most doctors will instruct you to exercise, eat healthily and decrease stress. But there are other risk factors to take into consideration like being black. Black people are at the top of the statistics for being one of the ethnicities to have the highest blood pressure. I want to share with you five simple ways to lower your blood pressure by making these lifestyle changes.
Eat a well-balanced low sodium diet
According to the American Heart Association, you should have no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults, especially for those with high blood pressure. You can also lower your sodium intake by knowing exactly which foods are high in sodium.
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Limiting the amount of packaged and processed food you consume can lower your sodium intake. Also, limit the amount of table salt you sprinkle on your food. Include more fruits and vegetables in your diet and foods high in potassium. Incorporate more fresh foods in your diet and be adventurous in trying vegetables and fruit you haven’t tasted before.
Move your body
Exercise is always a good way to lower your blood pressure. Start with what you have, you don’t have to go join a gym or hire a personal trainer to lose weight. You can start with parking your car at the back of the parking lot and walking to your destination. You can also, walk the stairs at work, or join a group of friends to jog or walk around your neighborhood.
The point is to get your body moving and to get your heart pumping. Exercise helps you manage your weight, strengthen your heart and lower your stress levels. This is one of the most efficient ways to lower your blood pressure.
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Decrease the stress in your life
Stress is literally a killer if you are under stress for long periods of time without relief. When we are faced with a stressful situation our bodies release a stress hormone (adrenaline and cortisol) into the blood. These hormones prepare the body for the “fight or flight” response by making the heart beat faster and constricting blood vessels.
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You can decrease the stress in your life by taking time to get enough rest and participating in activities that decrease stress. Examples include getting a massage, taking a warm bath, reading a book, relaxing at the beach, and doing activities you love like painting or writing.
Quit Smoking
While smoking is linked to heart attacks and strokes, there is also a connection to high blood pressure. Smoking is bad period and if you smoke, please quit. Smoking and exposure to second-hand smoke increase your risk for plaque to build up in your arteries.
Every time you put a cigarette to your mouth you increase your risk for high blood pressure. When you increase your risk for high blood pressure, you know to increase your risk for heart disease, kidney failure and ton of other illness like cancer.
Maintain a healthy weight
Maintaining a healthy weight provides a lot of health benefits. Being overweight puts you at greater risk of developing heart problems. Even with a small amount of weight loss, it can lower your blood pressure. Talk to your doctor to come up with a plan of how much weight you want to lose. If you are overweight, make a commitment to losing as little as five to 10 pounds, and this may help lower your blood pressure.
Priscilla Q. Williams, RN: Author, Speaker, Certified Life Coach, Global Nurse Educator www.priscillaqwilliams.com
