Easy Ways To Avoid High Blood Pressure
It is possible to avoid high blood pressure!
High blood pressure is called the silent killer as it has no visible symptoms. You may feel in excellent health and be living a normal life but suddenly be struck down due to the potential damage done by High Blood Pressure. High Blood Pressure is a major risk factor for stroke and heart attack, killers that can attack both sexes of any age.
The first line of defense against the damage of High Blood Pressure is to have your blood pressure checked regularly by your health care provider. If you take your own blood pressure at one of the pharmacies which provide the service or if you have your own monitor, you may find that your blood pressure in the doctor's office is slightly higher. This may be due to the nervousness some individuals experience when around physicians. You may be said to have "White Coat Hypertension", after the white coats that all doctors used to wear. This phenomenon will usually disappear over time.
The easiest way to avoid High Blood Pressure is to control your weight and keep your BMI, or Body Mass Index, under twenty-five. Your body mass index is easily calculated by using the following formula.
(your weight in pounds multiplied by 704.5) divided by (your height in inches multiplied by your height in inches)
- for example if your weigh 130 pounds and are 5 feet(60 inches) tall, the formula would read:
(130 x 704.5) divided by (60 x 60)
or 91585 divided by 3600 which equals 24.4. Body Mass Index of 24.4 is within the healthy limit of 25
Another way to avoid High Blood Pressure is to exercise daily. To remain healthy, adults should get at least thirty minutes of moderate exercise daily. Children need even more. If you are out of shape or very over-weight, start slowly. Walking is a great way to start as you can gradually increase your speed and distance as your health improves. Walking is also an easy and effective way to get, and keep, your weight under control.
As the nicotine in tobacco constricts the blood vessels, it is another thing that should be avoided if you want to avoid high blood pressure, as well as the threat of cancer. Use alcohol in moderation and we all know what moderation means.
Cut down on your salt intake. Keep the shaker off the table and no matter what the recipe calls for, use less. Check prepared foods for sodium content. You will be surprised at the amount of salt you may be consuming. No more than 6 grams daily should be ingested, less for smaller individuals. Consider using salt-substitutes.
Follow a healthy diet, high in fruits, vegetables, lean meats, and whole grains. Limit fast foods and sugary treats. Drink at least the required eight glasses per day, more if it is hot or if your are exercising.
Avoid the use of over-the-counter arthritis medications as these are known to negatively affect blood pressure. These medications include all the non-steroidal anti-inflammatory drugs. If your have arthritis, you may feel these are essential for your comfort, but do consult you physician for possible alternatives.
See that your blood pressure is checked annually, more often if deemed necessary. If you do develop High Blood Pressure, the measures above can still help you but you must also take your prescribed medication, as directed.