If you live with high blood pressure, you’re familiar with the side effects of anti-hypertensive medications. Fortunately, medications are not the only way to rein in high blood pressure.
Lifestyle plays a key role. By altering some choices you make, you can avoid or reduce the need for medications.
Here are nine steps that will start you towards blood pressure control.
1.) Put out the cigarette. There is a significant blood pressure rise with every cigarette you smoke.
2.) Pour out the liquor. More than two drinks daily for men and one for women can elevate blood pressure. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1-1/2 ounces of 80-proof distilled spirits.
3.) Get off the couch. Inactivity equals an increased heart rate. Increased heart rate means the heart must pump harder and exert more force on artery walls. Shoot for 30 minutes of activity five or more days each week. Get moving!
4.) Chill out. Do you turn to cigarettes, alcohol, or food to cope with stress? If so, find a new method ASAP. Possibilities include meditating, taking a bubble bath, going for a long walk -- whatever works for you.
5.) Do not chew the fat. Reduce saturated fat intake (trim visible fat off meat, switch to low fat milk). Replace saturated fats (such as shortening, butter, and ice cream) with unsaturated fats (such as canola oil, margarine, and low fat yogurt).
6.) Use fatty acids. Become omega-3 savvy and consume omega-3 fatty acids every day (you can find them in things like salmon, walnuts, canola oil, herring, and avocados).
7.) Stop shaking the salt. Taste your food before salting it! Read food labels to limit sodium intake to 2300 milligrams per day. Most Americans consume 6-18 grams daily. Pull out herbs and spices in place of the salt shaker.
8.) Rake in the roughage. Make whole grain products, fruits, and vegetables your friends. The more the merrier. A high-fiber diet is necessary for heart health. You need 25 to 35 grams of dietary fiber daily. A serving of fruit generally provides two to four grams of fiber; whole grain pasta, five grams; and you can find 100-percent whole wheat bread with five grams.
9.) Know your minerals. Three minerals play critical roles in blood pressure management: potassium, magnesium, and calcium.
Potassium: If you are treating high blood pressure with a diuretic, you are excreting potassium. Two of the best potassium sources are potatoes and bananas.
Magnesium: As you switch from refined grains to whole grains your magnesium intake will increase. Magnesium is lost when grains are refined (bran and germ removed). Also, diuretics have the same effect on magnesium as they do potassium.
Calcium: You need three servings of low fat dairy every day. High-fat dairy does not have the same protective effect when combating high blood pressure. One dairy serving is equal to 8 ounces of milk, 8 ounces of yogurt, 1-1/2 ounces cheese, or 1/2 cup of cottage cheese.
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