Important Ways to Control Your Blood Pressure

High blood pressure is a common problem among Americans. Approximately 30 million Americans have high blood pressure. Definitely a high number and certainly nothing to dismiss as an every day problem. High blood pressure can cause heart attacks, strokes, and cardiovascular disease. High blood pressure is hereditary, however one can also get high blood pressure if they do not change their lifestyle. Important lifestyle changes include eating a healthy diet that consists of very little salt, exercising, and staying away from drugs, alcohol, and cigarettes.

Hypertension is a direct result from high blood pressure and most who have high blood pressure, also have hypertension, whether it is mild or high. There are things a person can do to keep control of high blood pressure and hypertension.

Watch Your Weight

Keeping control of your weight and maintaining a healthy weight is a very important factor for controlling high blood pressure. While many people with high blood pressure and hypertension are not over weight, some are and being over weight not only causes severe health problems, such as high blood pressure, but being over weight can makes these health problems worse. So, if you already have a problem with high blood pressure or are a risk factor, watching your weight is an important thing you can do for yourself.

Quit Using Salt

Salt is a common household product we all use in our food to add flavor. Some people, myself included, use way too much salt and this is a problem. Salt is one thing that causes high blood pressure and it definitely makes it worse. If you have high blood pressure or are at risk for high blood pressure, either cut back on salt or quit using it altogether. My dad has high blood pressure and severe hypertension and he stopped using real salt many years ago and now uses a product that tastes like salt but isn't salt. This product is called, "No Salt" and can be found at your local grocery store. My dad says it tastes just like salt but I have never tried it, although I suspect I will have to start using it soon because I am a heavy salt user.

Cut Back on Alcoholic Drinks

The connection between high blood pressure and alcohol has been proven and because of this, people with high blood pressure should consider cutting back on their alcohol consumption. You don't have to quit drinking altogether, just cut back to a few drinks of alcohol a day. Studies have also shown that people who do have a few drinks a day have lower blood pressure than those who drink a lot more and those who don't drink at all. Just cutting back to a few a day or a few here and there can lower your blood pressure.

Get Enough Potassium

People who have high blood pressure and hypertension should not only cut back on salt, but they should also get more potassium. Studies have shown that people who get three times as much potassium as they do sodium everyday, have lower blood pressure. One way to calculate the potassium and sodium ratio is if you are getting two grams of sodium every day, then six grams of potassium should be enough. If you really want to calculate the perfect ratio for yourself or loved one with high blood pressure, consider speaking to a nutritionist or consult a nutrition book. Potassium rich foods include fresh fruit and fish. Banana's are a great source of potassium.

Eat More Veggies and Less Meat

Studies have shown that people who eat vegetables instead of meat or more vegetables, less meat, have lower blood pressure than those who eat a lot of meat. If you have high blood pressure or are a candidate for it, try eating less meat or quit eating meat altogether. For some people, this can be hard to do because many of us like to eat meat. For vegetarians, well they already have lower blood pressure than the rest of us who eat meat.

Other Things to Consider for Controlling Blood Pressure

Try to get more calcium. It seems that people who use less salt, respond well to higher calcium intakes.

Take your blood pressure yourself. Taking your own blood pressure is highly encouraged. It is best to take it every morning and every evening. Taking your own blood pressure every day can show you how you are doing with exercise, diet, and medications. Another good reason to check your blood pressure at home is to make yourself more used to your doctor or nurse taking it for you. If you are ever sitting in a doctors office waiting on the doctor and when the nurse or doctor walks in and your blood pressure rises because of nerves, then taking your blood pressure at home is a good habit to get into. That way when you do go to the doctors, you will be used to your blood pressure being taken and it won't rise just from the sight of the blood pressure monitor.

Blood pressure monitor home kits come in different varieties. You can find them at your local pharmacy or health store. There are manual blood pressure kits and electronic blood pressure kits. The electronic version will probably be easier but it will most likely cost you $60 to $70.

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Controlling Your Blood Pressure