Jane Carroll
May 25, 2017
One in three Americans is diagnosed with high blood pressure and nearly half of those individuals don’t have their condition under control. Having high blood pressure may come without symptoms and puts you at serious risk for heart disease and stroke, which are the leading causes of death in the nation. High blood pressure affects people regardless of age or background. With May being High Blood Pressure Education Month, here are some ways you can be proactive.
Maintain a Healthy Diet
Eating healthy is crucial when it comes to blood pressure maintenance. Eat plenty of fresh fruits and vegetables. Make sure that you’re consuming products that are low in sodium and high in potassium such as low-fat yogurt, low-fat milk, whole grains, oily fish, lean poultry and meats, un-salted seeds, olive oil, etc. Avoid alcohol and added sugars.
Physical Activity
Being overweight increases your risk of high blood pressure and other health complications. Adults are recommended to participate in moderate-intensity workouts, such as bicycling or brisk walking, for around three hours per week. Children and adolescents should be active for at least an hour every day.
No Smoking
Cigarette smoking raises your blood pressure. If you don’t smoke, don’t start. If you do smoke, quitting will lower your risk of heart disease and stroke. See your doctor for suggestions on how to quit.
Monitor Your Blood Pressure
Purchase a blood pressure measuring device and record your blood pressure twice per day. Make sure to check your device’s accuracy as well as what range your blood pressure should be in. Don’t measure your blood pressure right after you wake up. When you do monitor your blood pressure, make sure that you are relaxed and sitting quietly. Your arm with the cuff around it should be level to your heart. Be sure to get your blood pressure measured when visiting the doctor.
