1. Outsmart the Silent Killer
High blood pressure, or hypertension, is called the silent killer. You can have it without any signs or symptoms of the disease. To keep yourself healthy, have your blood pressure taken often. Your blood pressure needs to be under 140/90 at rest. Talk to your primary health care provider about ways to prevent high blood pressure if there is a history in your family of high blood pressure or heart disease.
2. Update Your Diet to Lower Your Blood Pressure
Your diet can directly affect your blood pressure. Salty, deep-fried foods can elevate your blood pressure, putting you at risk. Follow the diet recommended by the American Heart Association, which is full of fresh vegetables and fruit. Eat red meat in limited quantities and replace it with leaner and healthier options, such as chicken and fish. Use good fats, like olive oil, instead of butter when cooking. Avoid alcohol and smoking.
3. Exercise is a Wonder Drug
Get moving. Exercise greatly increases your heart health, lowers your blood pressure and also helps you better manage stress. Speak with your doctor before starting any exercise routine, especially if it has been a while since you've actively exercised. Something as simple as walking can put you on the path to becoming healthier. Join a gym, the YMCA or another group, to get yourself moving.
4. Get Involved in Your Health Plan
Work with your primary health care provider. He may decide to prescribe medicine to help lower your blood pressure. Take any medication as directed and ensure that you don't run out. It is important to take blood pressure medicine on a regular basis. Your doctor may also recommend a specific diet and exercise routine. Follow his directions, ask questions if you have any and talk with him about the plan of action. The more involved you are with the plan, the more likely you are to follow it.
5. Maintain a Healthy Weight
People who are overweight often suffer from high blood pressure. Maintaining a healthy weight may be your best way to control your high blood pressure. Take steps to lose weight through diet and exercise. Your doctor can also help by recommending support groups and diets and exercise plans designed to help you lose weight. After the weight is off, continue to maintain a healthy weight and monitor your blood pressure regularly.
