Hypertension is a silent killer. Every year million of people die from diseases associated with high blood pressure. One of the worst contributors to high blood pressure are obesity, lack of exercise, and poor diet, especially Americans. We eat too much and move too little and there has been a rise in childhood obesity, which can result in hypertension in children and diabetes.
If you pre-hypertensive, and not yet taking medication, you can prevent the diagnosis of high blood pressure and bring life around a bring you blood pressure back to normal ranges.
Quit Smoking
Smoking a a definite contributor to high blood pressure, heart and lung disease. The US Government has passed a bill to help smokers quit. There is 24/7 online support for smokers desire to quit smoking.
If you live in the DC area, there is a stimulus program called Blackberries for Smokers. It is a $1,000,000 governmental program that is giving blackberries to people who use the quick smoking hot lines.
Smoking is an addiction as strong or stronger than drug addiction. Recognize that is not going to be easy to stop smoking, but if you are determined and lay some ground rules, it will make it somewhat easier. Make up you mind to want to quit and be determined to move forward until the job is done. If you slip and light up, that is OK, start again. When trying to stop smoking, it is important to recognize the times when you are most likely to smoke and devise a plan of action for those times of greatest temptation like:
* after sex
* after coffee
* after eating
* going to the bathroom
* when upset
There are at least 5 good over-the-counter stop smoking aids that help with nicotine withdrawal. Some programs claim, to help your stop smoking withing one month or less. There is even a prescription that helps you to quit smoking. So all you need is a desire and a plan to quit. I smoked from the time I was 13 and had my last cigarette in 1977. You can do it.
Diet
Dietary changes will play a major part in lowering high blood pressure. Eat a diet filled with fresh fruit and vegetables. Include fish, poultry, grains, nuts, seed and dried beans as a part of your diet. Cut your salt intake in half or use a salt substitute such as dash.
Limit processed foods, such as canned vegetables, luncheon meats which are high in salt. Include foods high in calcium, magnesium, and potassium or take a daily supplement.
Lower saturated fat intake. You daily fat consumption should be 30% of your total daily diet. Red meat has more fat and is generally should not be a major source of dietary protein.
A three day juice or vegetable fast can help to lower high blood pressure. Even if you just once or twice a day will produce health benefits.
Exercise
Exercise it important for a healthier and longer life. A exercise program can aid in weight loss and help your blood pressure to return to normal. It is important to check with your doctor before you start any exercise routine.
Walk 15 to 20 minutes three or four time a week. If you have difficulty being motivated, try to get a exercise buddy. Exercise will help you to strengthen your heart and lungs, tone muscles, improve flexibility, improve circulation, improve bond density, reduce stress and help your to sleep deeper and rest better.
Yoga is good for stretching muscles, improving flexibility and blood circulation. There are certain yoga exercise that are designed to lower high blood pressure.
Weight training with light weights is also an excellent for of exercise. The main types of exercise that are helpful are stretching, cardiovascular and strengthening. All exercise should begin with a warm up and end with a cool down. A warm up helps your body to slowly get used to moving and drives blood flow to the muscles. The cool down helps your body to return to its resting rate.
The WMCA has a program to help seniors with medical challenges. They program gives you access to exercise for $60 for three months. For most people, that is all you will need to get you where you want to me. You will need to ask you physician about the program and get a referral.
Drinking and Drugs
If you are using any type of illegal drugs, please stop. Street drugs especially stimulates such as, coke, crack or amphetamines raise blood pressure dramatically and if you have hypertension and do not know it, you can cause instant and heart attack or stroke. If you don't have hypertension, you will get it. Use alcohol in moderation. For woman no more than two 8 ounce drinks a day and for men, no more three.
Other Natural Methods
* Apple cider vinegar, has vitamins A, B, C and E and is well documented to lower high blood pressure. You can make a daily drink of apple cider vinegar honey and water to help.
* Green tea, helps to lower high blood pressure and can be drank a few times a day.
* Taking a grape seed extract for four weeks can lower blood pressure substantially.
* Co-enzyme Q10, works as an antioxidant to protects blood vessel linings and helps keep blood vessels dilated, thus lowering blood pressure.
* Garlic and Vitamin C, increases nitric oxide in the blood and lowers systolic blood press
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