High blood pressure, also known as hypertension, can lurk within you for years, without you noticing a single symptom. Considering the increased risks of heart attack and stroke (among other health problems) associated with this condition, it may be wise to follow a few, simple tips to decrease your risks from this disease.
Eat Smart
Foods high in potassium can help lower your blood pressure. These include apples, artichokes, asparagus, avocados, bananas, broccoli, carrots, cantaloupe, chicken, corn, fish, green peppers, kiwi, lima beans, milk, oranges, peaches, potatoes, prunes, raisins, spinach, strawberries, squash, tomatoes and turkey. In addition, the Mayo Clinic recommends reducing total fat in your diet.
Reduce Sodium
The current recommended daily allowance (RDA) of sodium for healthy adults is 2,400 mg per day. Mayo recommends cutting to 1,500 mg per day. In addition to cutting back on salt you shake onto your food, you can read packaged food labels to help cut back. Nutrition labels not only provide the number of grams of sodium per serving, but give that amount in terms of the percentage of your RDA to help put it in better perspective.
Get Fit
Being overweight contributes to high blood pressure. Even a loss of only 5 lbs. can lower your blood pressure. Combine weight loss with physical activity to further lower your blood pressure. Mayo suggests 30 minutes per day for persons with hypertension.
Decrease Alcohol
Alcohol raises blood pressure even in those who do not have hypertension, so consider limiting your drinking to one drink per day for women and seniors, and two drinks for men.
Stop Smoking
Smoking increases hardening of the arteries and injures blood vessels. In addition to decreasing smoking, avoid secondhand smoke as well.
Reduce Stress
Practicing breathing and muscle relaxing exercises and getting adequate sleep will help you reduce stress, which may raise blood pressure. While researchers have not been able to provide the direct link between stress and long-term high blood pressure, they have verified that it causes a short-term rise in blood pressure. Doctors recommend reducing stress as a regular part of hypertension management.
Reduce Caffeine
While researchers have not pinpointed the reason caffeine causes a spike in your blood pressure, they recommend addressing the problem by cutting back on caffeinated coffee, tea and soft drinks.
