Statistics show that high blood pressure affects one in three Americans and is one of the leading causes of death in the United States. Although the disease can be fatal, the signs and symptoms are sometimes minimal or obsolete which is why high blood pressure has been coined “the silent killer”. Being aware and educated can reduce the possible risks associated with the common medical condition.
Know Your Numbers
Everyone has a different range of what is “normal” for them. Typically, 120 over 80 is considered a normal and healthy range. Keep in mind that blood pressure readings can vary from one arm to the other so, it is advised to use both arms when checking. Anything higher than the normal range means it needs to be lowered with caution and care.
Move It! Move It!
The best way to maintain healthy blood pressure is through regular physical activity. Any aerobic exercise from a brisk walk, slow jog, casual bike ride, or a refreshing swim to a high-intensity ride or run will keep blood pressure low and the body healthy. However, it is important to remember that although exercise is necessary, excessive weight training or pushing too hard can cause an elevation in blood pressure.
Eat Your Greens
A diet rich in whole grains, fruits, vegetables, and low-fat dairy products keeps blood pressure stable and healthy. It is also recommended to avoid foods containing sodium, saturated fat, and cholesterol. Salt is a known culprit that elevates blood pressure. However, too little salt can be equally problematic as blood pressure can be too low resulting in dizziness and fatigue. Alcohol is another factor that can attribute to high blood pressure.
Balance is Key
An active lifestyle can also promote weight loss which will help control high blood pressure. Too much of anything is not good for the body, so moderation is important. A few simple lifestyle adjustments such as modifications in diet and exercise can significantly lower blood pressure and reduce the potential risks involved with high blood pressure.