Take the Pressure Off and Love Your Heart
What is Hypertension?
Hypertension- or high blood pressure, as you may know- is a serious medical condition in which a person’s blood pressure is elevated. High blood pressure puts stress on the artery walls and can lead to heart disease, stroke, and kidney failure. It affects more than half of all Americans over the age of 65 but can occur in younger folk as well.
It is important to understand what hypertension does to your body, how you can detect it, and how it can be treated.
Is High Blood Pressure Preventable?
Yes! You can reduce your risk by making changes in your lifestyle and diet. Isn’t that great news?! You can lower your blood pressure by losing weight if you are overweight or obese; eating a healthful diet that includes plenty of whole foods like fruits, vegetables, and whole grains; exercising regularly; not smoking; limiting alcohol consumption to no more than one drink per day for women or two drinks per day for men; controlling diabetes mellitus (high blood sugar) if you have it; and avoiding unnecessary stressors in life.
Healthy Behaviors Reduce High Blood Pressure
You can take the following steps to manage your blood pressure.
Exercise regularly. Exercise improves circulation, which helps to keep your heart functioning at its best. You should aim for at least 30 minutes of moderate physical
activity on most days of the week (such as walking), or 20 minutes of vigorous activity
three times per week. If you don’t already have an exercise routine, talk with your doctor
(or your health coach) about ways to get started safely.
Limit alcohol consumption. Alcohol can increase blood pressure by causing the kidneys to retain water. Newer research is suggesting that no amount of alcohol consumption is safe.
Eat a healthy diet. Maintain a healthy weight by eating balanced meals that meet
nutritional recommendations and offer the right balance of vitamins and minerals (including electrolytes) for your heart to function properly.
Control your stress. Hormones like cortisol increase our risk of developing high blood pressure over time. Utilize relaxation techniques such as meditation and yoga, deep breathing, time management, or find your own creative outlet.
You can do this.
Following an anti-inflammatory diet may be your best solution for obtaining and maintaining healthy blood pressure. Ask your coach or doctor about certain supplements that can support your efforts as you make lifestyle changes.
Medication should not be your first answer to managing your blood pressure; however, your doctor will work with you on finding an effective dose of medication for your specific situation and needs if this is the route you decide to take.
If you are concerned about your blood pressure, don’t be. It is a common problem that can be easily managed. You may not be able to control all of the things that affect your health, but you can control your lifestyle choices and make changes that will help lower your blood pressure. By making the small changes suggested above, you can reduce high blood pressure and live a healthy life!