Tackling High Blood Pressure

So you’ve come back from a doctor’s appointment with the news that you have high blood pressure. What’s your next step?

Luckily, there are a variety of lifestyle changes you can make to help lower your blood pressure and avoid the series risks of the disease. Below are the best ways to manage and control blood pressure:

Exercise Regularly
If you have high blood pressure you should work in 20 to 30 minutes of exercise or activity every day. Exercise increases your blood flow, which widens arteries and veins – resulting in a lowered blood pressure. The effects of a morning exercise session will last for the rest of the day. Not sure where to start? A personal trainer or fitness and weight loss program may be a good start!

Avoid Sodium
Limit your sodium intake to 500mg to 600mg at each of your three meals during the day. Remember, most of the sodium we get is from eating out, eating pre-prepared foods, and eating canned or boxed foods. Fresh foods are lower in sodium. If you’re struggling to eliminate salt, try using herbs and spices, like Mrs. Dash, vinegar, onion and garlic,  to season foods instead.

Watch Your Weight
Monitor your weight. Calculate your BMI (body mass index) and find out if you need to lose weight to be at the suggested standards. If you decide to pursue a weight loss program, make sure you consult with your physician before you start. A professional fitness program can help you ease into a personalized workout routine.

Sleep Enough
Sleep deprivation has been directly linked to health conditions like high blood pressure. In order to help your body and brain relax and heal itself, adults should be getting the recommended 7 to 8 hours of sleep each night. Talk to a doctor, or a sleep specialist, if you are finding this difficult; you may have a sleep disorder.

Try to Unwind
Stress is a killer. Instead of allowing life’s complications and frustrations to get the better of you, take a 15 – 20 minute break each day to quiet you mind and manage stress. A quiet activity like reading, puzzles, meditation, music or bird watching, can help you manage the stress that elevates your blood pressure.