Having a high blood pressure doesn't seriously affect you directly, and it has no symptoms, but if you've been having a high blood pressure for long than you are at a very high risk to develop a heart disease or to suffer a heart-attack.
So if you've been diagnosed with high blood pressure then you have to start the treatment before things get worse. You can treat high blood pressure with the help of medication but you'd have to take drugs throughout your whole lifetime and most of them have a long list of side effects. The best way to lower blood pressure is by changing your diet and by exercising a lot. The diet must be changed so that it contains as little salt and fat substances and as many fruits, vegetables and any other fiber-rich products.
Recent research has brought the importance of physical exercises to light. Whether you are slim or overweight, if you want to lower your blood pressure than you have to leave your couch and start moving. Exercising regularly will not only lower your blood pressure but it will do a lot of good for your health.
Exercising can lower the cholesterol from your blood, thus relaxing the arteries and allowing the blood to flow easier, leading to a lower blood pressure. It can also help you lose weight. If you are overweight and you lose 10 pounds then you will feel a significant change in your blood pressure's value.
You will notice a reduction in your blood pressure in the first two months after you've started, and you can keep the blood pressure reduced if you continue to exercise and eat healthy.
How much physical activity is required in order to notice the positive effects?
Well you need at least 30 minutes of activity daily, and the exercises must make you must sweat and burn the extra calories. If you keep doing this for a year you will be surprised to find out that you are much healthier and thinner. If you plan on losing a lot of weight then you should exercise for 60 minutes each day.
The recommended physical activities are swimming, jogging, cycling, playing football or tennis, or going to a gym daily.
It may be hard to get used to 30 minutes of exercising per day, but once you've gotten the hang of it and you notice the positive effects you'll want to do more.
Most high blood pressure is categorized as essential hypertension which is elevated blood pressure without a known cause. In adults, it is generally diagnosed when the systolic reading is 140 mm Hg and the diastolic reading is 90 mm Hg. A diagnosis is confirmed when these readings are sustained at these levels over a period of time.
It is unfortunate that many of the medicines taken to treat high blood pressure cause cardiovascular risks of their own, such as raising cholesterol. Other problems that can be caused by antihypertensive medications include male impotence, fatigue, diarrhea, dizziness and elevated blood sugar levels and headaches, to name a few. So, even though there are drugs that can bring blood pressure down to within normal ranges, their use should be taken seriously and cautiously.
Lifestyle Changes Can Lower Blood Pressure
A moderate change in lifestyle can work wonders for many people with high blood pressure. Changes such as eating a little less salt, drinking a little less alcohol and losing just a few pounds could free many hypertensive patients from their dependence on the potentially damaging drugs they are taking. Some people are reluctant to modify their diets or make even the smallest life style change because it is so easy to take a pill. Conversely, not all people with hypertension will benefit from dietary changes, and drugs are the only means of dealing with their high blood pressure problem. Your doctor is the only one who can make determinations about treating your high blood pressure.
Self Help Measures To Lower Blood Pressure
One thing that will help keep tabs on your blood pressure is to purchase a blood pressure recording device. These can be found at almost any pharmacy, and range in price from about $40 to over $100. A good, reliable one can be gotten for about $75.00. Here are seven proven steps you can take to start controlling your blood pressure:
1. Getting rid of excess body fat by reducing excess dietary calories and increasing caloric use through exercise.
2. Reducing dietary salt intake.
3. Eating two or more servings of fresh fruit and vegetables daily for the potassium content.
4. Exercising at least 30 minutes three or four times a week. Strenuous exercising and weight lifting should not be part of this routine.
5. Limiting the use of alcoholic beverages.
6. Stop tobacco use as well as caffeinated beverages.
7. Incorporating relaxation techniques into your daily living such as meditation, yoga, inspirational reading, listening to soothing music or sounds.
Following these steps, with the help and approval of your doctor, should go a long way in helping you control your high blood pressure.
Both Groshan Fabiola & Shirley Peel are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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