Managing blood pressure

by David on November 1, 2010

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Managing Your Blood Pressure

You manage everything under the sun from your family to your business.  If all that is true, then you can manage your own blood pressure which is also really important.

You will hear this all the time here at Heart Attack News.  Do you know your numbers?

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.  High blood pressure is one of the major heart attack symptoms.

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.

You’ve probably already read my story on high blood pressure.  I just chalked it up to ‘running hot’ most of the time.   My ignorance must have been bliss.  Don’t make that mistake.

It is just oh-so-easy to get your blood pressure under control most of the time.

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 although there are conflicting reports on that concerning red wine.  The bottom line on that is just to simply not over indulge in alcohol.  Sometimes that’s hard on a Texas boy.

Tobacco is another product that can raise your blood pressure by stimulating your heart rate and clogging your blood vessels.  It’s imperative to eliminate tobacco in all forms from your life.  Tobacco in any form is a killer plain and simple.

Dang it!  There went all my fun.

But more recent tests and literature say it is OK for women to have 1 drink daily and for men to have 2 drinks daily.  Of course that is all based on body weight.  You big girls can drink up with the boys…..

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.

Exercise is a definite win for most folks.  Get your 30 minutes every day no matter what.  Make it a part of your religion.

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.

You will be absolutely amazed at what losing 10% of your body weight will mean.  My overall goal is to lose 20% and that will take a while, but I’m going after 10% first.  And then another 10%.

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.

I’m David with Heart Attack News

I ‘now’ have great blood pressure numbers

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