Pu t t i ng a S t op t o
H IGH BLOOD PRESSURE
The Pinecone
|
July 2013 • 5 •
Healthy blood pressure is a crucial
component of a healthy body. It’s a
simple fact of life.
Regardless of age, people must attempt
to maintain their blood pressure at or
below 140/90mmHg. If you have high
blood pressure, you must take steps to
manage this threat to your health.
High blood pressure, which is also
called hypertension, carries dangerous
consequences. The condition forces
your heart to work too hard and
contribute to hardening of the arteries.
In addition, hypertension increases your
risk of heart disease and stroke, ,and it
can lead to other health problems, such
as heart failure, kidney disease and
blindness.
But, for the most part, you can control
high blood pressure. In order for that
to happen, you should follow these five
guidelines.
Maintain a Healthy Weight
Being overweight can increase your
blood pressure. It can also encourage
heart an lung diseases. Losing even 10
pounds can lower your blood pressure.
But, if you have to lose weight, it’s
important to do it slowly. Do not try to
lose more than ½-2 pounds per week.
Begin with a goal of losing 10% of your
current weight. This is the healthiest
way to lose weight and offers the best
chance to keep the weight off.
When you’re trying to lose weight,
choose an eating plan that’s lower in
fat and calories than your current diet.
Keep a daily record of what you eat,
which can help you identify the times
your prone to eat even though your not
hungry. During these times, consider
substituting healthier foods.
Be Physically Active
To achieve and maintain health, an
average adult needs 30 minutes of
moderate exercise most days of the
week.
The best way to initiate an
exercise plan is to start slowly
and work your up to longer,
harder activities. Moderately
paced activities include walking
briskly, dancing, swimming or
cycling.
Choose something you enjoy,
because if you dread the exercise, you’ll
never stick with the plan.
Reduce Salt Intake
Lower salt content in your diet. Too
much salt drives up your blood pressure.
Most people should not eat more than
one teaspoon of salt per day. Talk
with your doctor about the appropriate
amount of salt intake that fits with your
lifestyle. Also consider salt substitutes
for additional flavoring.
Reduce Consumption of
Alcohol
Too much alcohol can drive up blood
pressure. If you drink alcoholic
beverages, consume them in moderation
–
one drink a day for women; two drinks
for men.
Take Blood Pressure
Medication as Directed
If you have high blood pressure, lifestyle
changes alone may not be able to lower
your blood pressure adequately. Genetic
makeup also plays a role in high blood
pressure.
You may need to combine lifestyle
changes with medication. Living
a healthier lifestyle can help the
medication work better, and it may
minimize the amount of medication you
need. It is very important that you take
your mediation as prescribed by your
physician.
Information from the National Institutes
of Health. If you have additional
questions, please call Jason at 366-1819
for further details.
