Heart disease is one of the biggest killers in the United States. When it is combined with high blood pressure, you will find that it can lead to heart attack and stroke. Because of that, you will want to take a moment to look over the options that you will have to help reduce your risk. Some of these items may seem like common sense, but for some they may be new things that they might not have considered before.
To begin this process, you need to consider your weight. Morbidly obese people are more likely to have blood pressure factors than those who are in the normal range. Because of that, you will want to consider losing weight in a safe and natural manner. For every 5 pounds you lose, there will be a direct impact on your normal blood pressure readings. In addition to that benefit, your risk of heart disease and stroke will also decrease as well. Weight lose should also be approached with a healthy mindset of losing no more than two pounds at a time. Anything more can be hard on your body and this can result in negative consequences in the process.
In connection with weight loss, you will also need to consider exercise as being an effective way to help lower your blood pressure levels. If you are not physically fit, you can do something as simple as walking for 30 minutes. This should be done on a daily basis and you will begin to notice that this has an overall positive effect on your life as well. Of course, only push yourself slightly at first as you begin to build up your physical ability. Eventually, you are going to be able to do more thanks to your improved agility.
What you eat could be contributing to the high blood pressure as well. For example, you are going to find that sodium has a huge impact on your blood pressure reading. If you are looking to avoid the negative impact of high blood pressure, begin a low sodium diet such as the DASH diet to help you reduce your risks of continued damage to your body and to improve your overall blood pressure readings.
Keep in mind that foods high in fat and cholesterol are going to affect your readings as well. It is because of that you will want to take a moment to look at some healthier choices you can eat and still get some of the same flavors. For example, if you are a big meat eater, you might want to turn to items like chicken or turkey. Just keep in mind you are looking for leaner cuts of meat that do not have a lot of fat on them and cuts of poultry should have the skin trimmed off of them to help reduce the amount of fat intake you have.
Diets higher in healthy fiber and whole grains can help with your blood pressure when combined with they are used with a balance of fruits and vegetables. Foods that are prepared in a manner where they are served with low levels of oil and saturated fat will help to deliver a healthier choice for you that can help to impact your overall blood pressure.
Increasing vegetables is another thing that many people will need to consider doing as well. You should have at least three servings to ensure that you are helping to keep your body healthy. The plant sterols in them can help to improve the health of the cardiovascular system and keep you in better shape. The process to get enough doesn’t need to be difficult, even adding some extra veggies to a salad can have a positive impact on your diet.
As a dietary supplement, you may want to consider taking omega 3 based oils as well. These can help to regulate the good levels of cholesterol and when combined with a healthy diet, you will notice an impact on both cholesterol and blood pressure as well.
If your diet proves to only help you to a point, you might need to consider taking a medication to help control it. It is important that you speak with your doctor if this is the route that you end up going as certain medications will prove to be more effective, depending on the reasons that you have high blood pressure, than others. If you notice any side effects from this medication, you will also want to ensure that you let your healthcare provider know as soon as possible so they can adjust your medications and help you to feel better in the process as well.
Remember, these are just some of the items you will have to consider when you are looking to lower your blood pressure. Take your time to explore each of them and talk with your doctor if you find that your range is in borderline hypertension or something higher. Taking the first steps to correct it can save your life in the process and none of the changes are difficult to do.