According to Medline Plus, blood pressure is the force generated from blood pushing against the walls of the arteries. Every time the heart beats, it pumps blood out into the arteries. Blood pressure is highest when the heart beats, pumping the blood. This is known as systolic pressure. When the heart muscle is at rest--between beats--blood pressure falls. This is known as diastolic pressure. High blood pressure can lead to serious health issues if left untreated. Keeping blood pressure within the healthy range requires healthy lifestyle choices.
Proper Diet
According to the American Heart Association, consuming a heart-healthy diet is essential for maintaining healthy blood pressure and reducing the risk of having a heart attack, developing heart disease and having a stroke. The American Heart Association recommends avoiding foods that are significantly high in salts and saturated fats--both of which can contribute to higher blood pressure. Aim to eat foods like fruits, vegetables, whole grains, beans, fish and lean meats. It is also recommended to avoid consuming too much sugar.
Regular Exercise
According to the National Heart Lung and Blood Institute, being overweight or obese can increase the risk of developing high blood pressure. Regular exercise not only helps keep blood pressure in check, but helps manage weight, strengthen the heart and manage stress levels. A healthy weight, healthy emotional health and a strong heart are all great for helping to maintain blood pressure. The American Heart Association recommends getting at least 150 minutes of moderate aerobic activity each week. Physical activity should be performed for a minimum of 10 minutes and is recommended to be spread throughout the week. Incorporate 2 days of muscle strengthening activity along with flexibility and stretching exercises. Activities such as walking, running, bicycling or swimming can all be used to reach the required weekly minimum for aerobic activity.
Avoid Tobacco
According to the American Heart Association, smoking can cause a rise in blood pressure. Exposure to smoke has many other negative effects on the body’s cardiovascular system and overall health. Some of the effects of smoking include buildup of fatty deposits in the arteries, several kinds of cancer and the development of chronic obstructive pulmonary disease. The American Heart Association recommends that for the benefit of overall health and to reduce the risk of heart attack and stroke, people should avoid all forms of tobacco and secondhand smoke.
