High blood pressure is often called the silent killer because it gives you no warning signs. There are really no symptoms and you don’t feel sick. With the increase in blood pressure damages are quietly being done your heart, blood vessels and slowly causing problems to other parts of your body.
That’s why a yearly check up is important especially over the age of fifty to detect it. Once you find out you have high blood pressure there are ways to help keep it under control. There is hope.
Usually the disease is caused by your lifestyle and eating habits. If you can control it by adjusting your lifestyle and changing your eating habits great. If not then medication may be suggested. Here are 10 tips to help you control your high blood pressure.
1. Educate yourself. Get the basic facts such as blood pressure readings should be below 120/180. If you got high blood pressure now you probably got it by doing wrong things without knowing. Find out what causes it and how to avoid doing those things.
2. Listen to your doctor. You pay them to help you so don’t disregard their advice. If they prescribe medication follow the directions. If your doctor suggests changes in your life style like a change of diet and or adding exercises daily, listen to them. Ask question if you don’t understand.
3. Watch your weight. You should know your healthy weight so do what it takes to maintain it. Small things like just losing ten pounds can lower your high blood pressure. It is also good for your heart.
4. Exercise daily. You need to get at least 30 minutes of some sort of physical activity daily. May it be walking, jogging, swimming or working out in the gym, start out slowly. Don’t exert yourself in the beginning and hurt yourself. As your body gets used to the daily activity you can increase it.
5. Cut down on salt. People with high blood pressure are recommended to cut down on their salt and sodium intake. Make it an effort to check out the foods you eat.
6. Look at the labels. When buying foods to eat for your meals fresh is the best. If you buy packaged food check the label on the back. They usually contain high sodium and fat content.
7. Get a blood pressure monitor. Today you can go to your neighborhood store and buy an affordable monitoring device. You can do a daily check and keep the records to share with your doctor.
8. Note down your eating habits. Look at the labels of the food you eat and write down the sodium content in a record book. As you start eliminating the packaged foods from your diet notice the changes.
9. Eat healthy. Fresh vegetables and fruits are essential for maintaining a healthy diet. Go for the low-fat dairy foods and also add nuts and grain to your meals. These help lower the blood pressure. Your doctor can give you healthy suggested diet plans. Changing your lifestyle is a must.
10. Reduce alcohol. Cutting down on your drinking alcohol is required to lower your high blood pressure. Too much alcohol leads to higher blood pressure.
These things are mostly common sense things as long as you don’t act ignorant. Eating too much burgers and fries are not good for you at all. That should be a given. Now days with all the information out there today there is no excuse for not knowing the basics. Visit your doctor and listen to what they recommend for you. They are trying to keep you healthy.
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