My Healthy Heart Articles
Lifestyle Choices To Control Blood Pressure
12/05/07
Living Well
When blood pressure readings come back less than desirable, there are a few natural ways to manage and control those levels. Healthy lifestyle choices have been shown to have a significant impact on blood pressure. Being physically fit, exercising regularly, proper diet, quitting smoking, and monitoring alcohol intake can also impact blood pressure and overall heart health.
Overweight and Obesity
Obesity, or people with a body mass index (BMI) greater than 30 are more likely to develop high blood pressure. Excess weight increases strain on the heart. However, losing as little as 10 pounds can help cut blood pressure levels.
Inactivity and Too Little Exercise
Not getting enough physical activity contributes to an increased risk of obesity, heart attack, and stroke. The American Heart Association and the American College of Sports Medicine recommend that American adults ages 18 to 65 get at least 30 minutes of moderate to vigorous exercise five days a week. However, few Americans actually meet that recommendation. Of course, physical activity should be adjusted to individual needs and limitations under a physician's direction.
Diet
For people with or at risk of developing high blood pressure, experts recommend diets high in fruits, vegetables, dietary fiber, and whole grains. People trying to control their blood pressure should reduce the amount of sodium, salt, saturated fats, and cholesterol they consume. Sodium makes the body retain water and the excess fluid strains the heart.
For 10 simple adjustments to diet that can lower blood pressure, read DASH to the Diet: Prevent and control high blood pressure following the DASH eating program. The DASH (Dietary Approaches to Stop Hypertension) plan focuses on making heart healthy choices in diet. The document is provided by the National Institutes of Health.
Tobacco Use
According to the Heart, Blood and Lung Institute, smoking damages the walls of blood vessels and arteries, causing them to harden more rapidly. As arteries harden, the heart has to work harder to push blood through them, increasing the heart's workload and increasing blood pressure.
Alcohol Consumption
Experts recommend that women consume no more than one drink per day and men no more than two. Not only is alcohol high in calories, which can be an obstacle to losing weight, but also some studies have found that exceeding three or four ounces of alcohol can raise blood pressure.
Sleep
For middle-aged adults, sleeping fewer than five hours a night can increase the risk of developing high blood pressure. A full night's sleep allows the body a time to rest. Cutting sleep short—especially for middle-aged adults—means higher blood pressure the following day and can contribute to chronic high blood pressure.
Medications that Affect Blood Pressure
People with high blood pressure have to be aware of even over-the-counter cold and flu medicines. Many of those treatments include decongestants which can raise blood pressure. They can even interfere with blood pressure medications. Before taking any such medicines, check the packaging for any blood pressure warnings. The best defense is discussing potential risks associated with cold and flu medicine with a physician. Women with high blood pressure who use oral contraceptives should also check with their doctors how they may affect blood pressure. Overweight and obesity increase the risk of developing high blood pressure in women taking contraceptives.
Making basic lifestyle choices and taking some simple precautions can turn the tide in the fight against high blood pressure. Check with your doctor before altering your diet, starting a new exercise program, or taking any sort of medication.
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