Tips on Maintaining a Healthy Blood Pressure

High blood pressure can lead to various health problems such as stroke, kidney failure, and heart attack. It is often as dubbed as the "silent killer". Early detection is very difficult since it usually has no symptoms. High blood pressure doesn't discriminate. It is blind to race, age, or gender. It is best to adopt a healthy kind of lifestyle to prevent getting afflicted with it. Below are a few suggestions.

· Eat right - cut down on fatty foods and dishes that are high in cholesterol. Increase your intake of fruits, vegetables and low-fat dairy foods. You can also make changes to certain eating habits such as drinking low-fat/skimmed instead of whole milk or eating vegetables without the extra sauce or butter.

· Lessen your salt and sodium intake - as much as possible, try to avoid canned or processed foods, as these tend to have the most sodium content. Be creative when it comes to cooking your meals. Experiment by substituting salt with herbs, spices, and salt - free seasonings.

· Read food labels - this will help you do your shopping more wisely. Choose foods that are low in fat and low in sodium.

· Watch that weight - blood pressure rises as body weight increases. Keep yourself in good shape with a proper diet and regular exercise.

· Move - staying physically active can help maintain good blood circulation and keep your metabolism at peak performance. You can incorporate small work - outs into a busy schedule simply by encouraging yourself to move a lot. Take the stairs instead of the elevator for instance. Or walk to the grocery store instead of taking the car if it's only a short distance from your home. If you are planning to engage in more intensive workouts, check with your physician first, especially if you have a history of heart disease or any other serious health problem.

· Stay motivated - it's easy to fall back to your old unhealthy habits that you've grown so comfortable with. Seek for support. Start a fitness program with a friend. Encourage and keep an eye out for each other. It's also a good idea to keep a journal so that you can track your progress.

· Cut down on alcohol - aside from increasing blood pressure, too much alcohol can also damage your liver, brain, and heart. Remember that everything must be taken in moderation. The recommended amount is one drink a day for women, and two a day for men.

· Junk the nicotine - smoking may not increase your blood pressure, but it damages the walls of blood vessels and speeds up the process of hardening of the arteries. There are now several books in the market that can help you kick the smoking habit. Quit as early as you can before it causes significant damage to your health.

· Load up on potassium - studies have shown that potassium helps to control and prevent high blood pressure. Stock up on potassium-rich foods such as bananas, beets, and brussel sprouts.

· Lighten up - learn how to manage stress. Take short breaks during your workday, or treat yourself to a pampering day at the spa every once in a while. Too much stress can encourage you to smoke, overeat, and behave in ways that can lead to poor health. Don't forget to give yourself time to breathe and relax. Smile a lot. Surround yourself with things or people who bring about positive vibes.

· Check your numbers regularly - visit your doctor every now and then to have your numbers checked such as -- your LDL (bad cholesterol) and HDL (good cholesterol) levels, your triglycerides, and blood pressure.

Once you are diagnosed with high blood pressure, it usually stays with you for the rest of your life. Never take for granted the importance of a healthy diet and maintaining a reasonable level of fitness. Remember that an ounce of prevention is better than a pound of cure.