If we have
high blood pressure (hypertension), controlling the level is the key to
preserve the better quality of our life. We’re likely to make meaningful
changes in diet or consider a number of approaches to help deal with. How about
blood pressure lowering device?
men and women with hypertension, the condition is chronic. Even if we manage to
get the level under control, we still have constant struggle to keep blood
pressure readings to normal. So many times there is no ‘set and forget’
formula. That’s why, lifestyle changes are important.
Advertisement - Continue Reading Below!
The good news, the condition is often manageable with lifestyle measures. It doesn’t have to be an inevitable part of your aging.
are some of the most important steps to bring it down and keep if off in long
Be consistent with a healthy diet!
will take a serious toll on your overall health, including the health of your
cardiovascular system. DASH diet, an acronym for the Dietary Approaches to Stop
Hypertension diet, is recommended by the 2005 Dietary Guidelines for Americans to
help keep the level readings normal.
eating plan is effective to reduce the level by up to 11 mmHg both in
hypertensive and normotensive people .
It may also help improve your body response to medication, making the
medication work more effectively.
general, DASH diet suggests eating plan high in fiber (fruits, vegetables, and
whole grains for examples) and low in saturated fats & cholesterol.
a few things to remember:
possible, write down how much and what you eat with a food diary (even for just
several days) to see and analyze your true eating habits. Just make sure you
follow the golden rule of DASH diet – high in fiber and healthy foods, and low
in saturated fats! Also, control your dietary sodium (salt); read food labels!
enough potassium through your diet! Fresh foods high in potassium include sweet
potatoes, mushrooms, fruits (such as bananas, honeydew, and oranges) and
vegetables (e.g. cooked broccoli and spinach).
back on caffeinated beverages. The role of caffeine on affecting blood pressure
in long term is not fully understood yet. But sometimes caffeine could be
counterproductive in hypertensive people, especially for those who rarely drink
it. To keep safe, ask your doctor first since caffeine affects the body
differently between individuals.
alcohol (if possible), or cut down on it. Alcohol may factor into an increased
blood pressure level and make your medicine less effective
it bears repeating that you need to be consistent. Stay with your
healthy-balanced diet on a day-in, day-out basis!
Keep active, exercise regularly
exercise is one of the most important pillars for healthy living. With adequate
physical activity, you’re likely to have better vascular health in long term.
can help control blood pressure as normal as possible. When the level begins to
elevate, exercise is an effective way to prevent hypertension. And when you
already have hypertension, it can help restore the blood pressure down to
normal or safer levels. And to get these benefits most, consistency is the key,
do your exercise regularly.
Maintain your healthy weight!
does have an effect on your blood pressure. More pounds of excess weight you
gain, more likely you have hypertension. Being overweight may also factor into
sleep apnea, which is bad for people with hypertension.
experts say that losing weight (if you’re overweight /obese) is probably the
most effective way to deal with high blood pressure. Even shedding off a small number
of your excess weight would help a lot. For instance, each 2.2 pounds (1kg) of
weight you lose may bring blood pressure down by about 1 mm Hg . So maintaining a healthy
weight is crucial.
smoking! In general, smokers are likely to have high blood pressure than
your stress. Uncontrolled stress will take a serious toll on your vascular
you have sleep apnea, treat it!
positive relationships to get support from your family and friends! This is
important to avoid social isolation and psychological problems.
Medications (if necessary)
medications are required, even though after making necessary lifestyle changes.
Medications for blood pressure vary. But mostly they include; diuretics,
beta-blockers, ACE inhibitors, and calcium channel blocker. Your doctor may
suggest switching from one to another to find the best results.
monitoring the level. Check it for several times a day when your level is high
(early in the morning before taking your medications, and in the evening before
going to bed) or as your doctor suggests. If your level is normal or borderline
high, you may only need to check it once a year or ask your doctor.
Although high blood pressure medications are available, sometimes we’re likely to look pill-free ways to help deal with high blood pressure. Along with a host of other lifestyle changes as your doctor suggests, blood pressure lowering device could be a breakthrough you have been waiting for.
Yes, lifestyle measures (healthy diet, regular exercise, good stress management, and medications (if necessary)) are keys to control hypertension. But you probably are also tremendously excited about innovative, natural approaches. The following easy-to-use blood pressure lowering devices may help.