Lower Your Blood Pressure Easily
High Blood Pressure – Lifestyle changes is the answer?
You are at the Doctor’s again as he has asked you to come back in to see him and check on your blood pressure as it is on the high side. But even though it is showing another high reading there is many things that you can do personally to lower or even prevent you from developing high blood pressure. I am sure that you agree there is nothing fun about taking medication on a long term basis when sometimes simple lifestyle changes is all that is necessary.
If you smoke this can affect your blood pressure and for other health associated reasons you should also consider quitting, but that is something I will discuss in another article. Look at your alcohol consumption are you drinking more than 2 drinks away? If you are this will also have a bearing on your blood pressure and you should keep this down to only 1 or 2 drinks daily. Even better if you limit alcohol to weekends or special occasions as alcohol is known to affect your weight which is also tied into blood pressure.
As mentioned earlier on it is lifestyle that we are talking about and this goes hand in hand with diet and exercise, so you need to do some form of regular movement a day for at least 30 minutes as this has been proven to lower your blood pressure to an acceptable range. Consider if you have not exercised for any length of time is to start out with 10 minutes of exercise and walking is one of the best cardio workouts which doesn’t cost anything to do. Increase this 10 minutes every day until you work up to 30 minutes.
Now looking at your diet, and a big no no is salt as this has a bearing on your blood pressure. You need to limit salt intake or stop adding extra salt to your food intake. Today there is enough salt added already without topping it up with more. A hint is to include more spices and other seasonings to your food and believe me you won’t even miss salt and your body will thank you for it.
There are other changes to your lifestyle that would help lower your blood pressure:
• Vary and increase your fruit and vegetable intake
• Trim meat of any extra fat
• Be a label reader when shopping look at fat content and steer away from high fat content foods such as cheese and chocolate
• Do you have a stressful job? Look at relaxing techniques, play mediation tapes on your iPod or find music you like while you walk
These are just a few things that can be implemented in your lifestyle that will make a tremendous difference to your blood pressure, by just losing 5 – 10 kilos in some instances is enough to either lower or stop taking medication. But of course this is something that is monitored and discussed with your own Doctor.