About a quarter of American adults have high blood pressure or hypertension as it is commonly known. High blood pressure is especially dangerous as there is often little or no symptoms. It is a major risk factor contributing to heart and kidney diseases that could ultimately lead to stroke and heart failure. Fortunately, you are able to determine if you have or are at risk of having high blood pressure by having your blood pressure checked on a regular basis. A digital blood pressure monitor at home will come in extremely handy given that your family members can also benefit from it. If you have high blood pressure, you can take positive steps to lower it. Equally important, if your blood pressure is presently in the normal range, you can monitor to keep it from becoming high.
Preventing high blood pressure isn't an option, but preventing the causes of high blood pressure is. Preventing high blood pressure involves understanding the causes and making smart decisions about factors under your control. Lifestyle changes is ultimately the most effective and sustainable measure for preventing high blood pressure. However, it is usually more difficult than popping a pill. Your first step therefore is to address your personal motivation before you can have the determination to see it through.
Let's look at some of the reasons we might want to do this lest we forget and they are not in any order of preference. I want to be healthier, I want to feel better, I want to avoid high medical bills, I want to live longer, I haven't accomplished my life goals, I want to be there for my loved ones and the list goes on.
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That said, the following are useful steps you can take to reduce the risk of high blood pressure:
Step 1 : Maintain a Healthy Weight
Being overweight increases your likelihood of developing high blood pressure by two to six fold. Therefore any small weight loss will be significant in helping you prevent or treat high blood pressure.
Step 2 : Exercise Regularly
Exercise has always been good for cardiovascular health and has been proven to help reduce the risk of high blood pressure by 20% to 50% as well as prevent heart diseases. Exercise keeps your arteries elastic thereby ensuring you have a smoother blood flow and normal pressure. If you have not exercised in a long time, a gradual & sensible exercise program is probably a good way to start. You can begin by doing at least 30 minutes of moderate physical activity such as brisk walking, cycling or swimming three times a week. You can also incorporate exercise into your daily activities such as taking the stairs instead of the office lift.
Step 3 : Keep a Healthy Diet
Diet plays an important role along with exercise in keeping high blood pressure at bay. Diet requires the least amount for effort and involves reducing salt intake by cutting back on bacon, sausage, chips and soups which are high in salt content., consuming alcohol in moderation limiting it to no more than 2 drinks a day, consuming plenty of fruits and vegetables with a good balance of vitamins and minerals intake that are high in calcium, potassium. Fish oils and garlic are also known to help.
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Step 4 : Change Your Habit
Reduce or better yet, quit smoking. Quitting smoking has the benefit of rapidly reducing blood pressure and may even reverse blood vessel damage that could lead to future health complications.
Step 5 : Learn to Manage Stress
Stress causes blood pressure to rise and could in the longer term contribute to high blood pressure. Knowing when to take time out & letting go is important. At work and in life, don't sweat the small stuff and focus on the big picture helps.
Step 6 : Visit Your Doctor Regularly
As they say, prevention is better than cure. Regular visits to your physician allows for early diagnosis & treatment even if you are generally healthy. Think of it as a regular physical tune-up and you will avoid the expensive medical treatment that comes with late diagnosis.
Remember, nothing changes until you do. Keep to the big picture and the steps you take starting today will ensure you enjoy a healthier and fulfilling life.
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