Knowing a few basics facts about blood pressure can help you deal with any serious effects of high blood pressure. Blood pressure is measured by a combination of two factors; how much blood is pumped, along with a measure of the resistance in the arterioles. If you have determined that you have high blood pressure, you've taken the first step toward making lifestyle changes to lower your blood pressure. Because of increased public awareness about risk factors and unhealthy eating habits, deaths resulting from coronary heart disease have been reduced significantly over recent years. There are five immediate goals to pursue when trying to lower blood pressure. 1. Lose weight. Try to start by losing at least 10 pounds. 2. Reduce salt consumption to less than one-tenth of an ounce per day. 3. Consume no more than two alcoholic drinks per day. 4. Try to exercise 30 minutes, 3 times a week. Walking is one of the best ways to achieve this goal. 5. Stick to a low fat diet approved by the American Heart Association. Of course, one of the main causes of high blood pressure is being overweight. Just a 10 pound reduction can reduce blood pressure enough to be able to stop taking medication upon approval of your doctor. Don't crash diet; just eat three healthy, low fat, higher carbohydrate meals plus healthy snacks. Employ good eating habits such as eating slowly, carefully measuring portions, and leaving a little food on you plate at the end of a meal. Try to eat smaller portions at dinner instead of using that time for binge eating. Regular exercise helps to protect you from diabetes, arthritis, stroke, and osteoporosis, as well as high blood pressure. Those who do not exercise have up to a 50 percent increased risk of high blood pressure, so regular exercise is well worth the time investment. The most perfect workout is a brisk walk for 30 to 45 minutes, three to five times a week. Make mental notes about foods that you should avoid. Steer clear of saturated fats found in meat, egg yolks, whole mild, butter, whole cheeses, and shortenings. Stay with safe oils such as olive oil and canola oil. Another nutritional factor is the addition of fiber to your diet. Include whole grains, oatmeal and plenty of fruits and vegetables for a great way to prevent high blood pressure. Apples and prunes will add pectin, which can help with lowering cholesterol. Learn to enjoy the true taste of foods by seriously reducing salt in your diet. This is one of the most basic ways to lower blood pressure and you will learn to enjoy the natural flavors of vegetables and other foods. All of these changes won't happen overnight, but slowly start eating healthier, adding exercise and monitoring your blood pressure. Together with your doctor, you can lower blood pressure, live healthier, and reduce your risk of heart diseases.
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