You went to the doctor and to your surprise he told you your blood pressure was high. So high, in fact, that you would need medication to bring it down.
He paused a moment, told you he’d be back and left the examining room. Your brow furrows and now you’re puzzled. Fifteen minutes later he comes back into the room and take your pressure again. And he gets the same results.
He lets you know that the results are the same and says you have to do something about it and you have to do it immediately. You ask, how is that possible and tell him you feel fine. Which is the common thread we all have when it comes to blood pressure and the reason it’s called the “Silent Killer.” A killer that affects one in three people in the United States.
Although it causes no symptoms, high blood pressure boosts the risks of leading killers such as;
- heart attack
- stroke
- kidney failure
- vision loss
- aneurysms
- diabetes
- and metabolic syndrome
According to the American Heart Association 28% of Americans have high blood pressure and don’t even know it. That’s really scary. So if you haven’t had yours taken in awhile make sure you see a doctor.
In the meantime, there are ways to keep your blood pressure normal, naturally, and hold off the onset of HBP before it starts.
There are a number of factors that contribute to elevated blood pressure, such as:
- genetics
- stress
- diet
- smoking
- lack of exercise
Four out of five of those you can do something about and here are just a few ways to do it.
1.) Walk and exercise regularly. Exercise is one of the best things you can do to lower blood pressure or to keep it normal. Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
2.) Reduce your sodium intake. Salt intake is high around the world. In large part, this is due to processed and prepared foods. In many studies, salt has been linked to HBP and heart events, like stroke. Most guidelines for lowering blood pressure recommend lowering sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.
3.) Keep an average weight for your age and height. Being overweight can make a big difference for your heart health. Being of normal weight is a good way to keep your blood pressure normal. This effect is even greater when you exercise.
4.) Eat more potassium rich foods. It helps your body get rid of sodium and ease pressure on your blood vessels. Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood pressure.
5.) Drink less alcohol. Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of HBP cases around the world. While some research has suggested that low to moderate amounts of alcohol may protect the heart, those benefits may be offset by negative effects.
In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.
There are other preventative measures you could use. We will talk about it more in future postings.
As for now, if you already have HPB making these lifestyle changes could greatly affect your outcome. If you don’t have HBP do what it takes and what you can to keep it that way. The road ahead of you will be that much smoother.
Due to its lack of symptoms, HBP can inflict damage before you’re even aware you have it, so don’t neglect seeing your doctor regularly and having your pressure screening.
3 John 1:2
Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.
