Simple Methods To Lower Your Blood Pressure

To have good health is "Empowering"...to say the least. We all are concerned about our blood pressure, as it is such a dynamic part of our health and lifestyle. Here are some key points to maintaining proper blood pressure and health.

1.] Maintain Proper Weight

Obesity is one of the more central problems of health in our society today. It is directly related to so many disease processes. It is a major factor in our self-esteem and psychological well-being. It is directly related to blood pressure, as obese individuals have an increased incidence of hypertension. A simple plan of action for maintaining healthy weight is a combination of exercise, keeping caloric intake to a minimum, as well as exercising 3-5 times per week for a minimum of 30-60" per day. One major factor in weight control is to minimize your refined carbohydrate intake, especially that of "High Fructose Corn Syrup" (HFCS). That alone is one of the scourges of our modern day diet, as it really wrecks havoc with our metabolism. If you can avoid foods with "HFCS" at all costs, do it...learn to avoid foods completely with this chemical added. It is far worse for you than white sugar.

2.] Cut Down on Salt and Sugar

When it comes down to controlling your blood pressure, reducing salt intake is a "no-brainer". Much of our salt intake is voluntary. Americans eat a lot of table salt and processed foods (even those we consider healthy) which typically contain high amounts of sodium. You should only be consuming 2300 mg of sodium per day.
Ways to limit salt and sodium intake...

A.] Purchase fresh, plain, frozen, or canned vegetables that say "no added salt".
B.] Use fresh meat and fish.
C.] Use herbs, spices, and salt-free seasoning blends.
D.] Add little or no salt when cooking.
E.] Cut back on instant rice, pasta, or cereals which tend to have added salt.
F.] Rinse canned foods, such as tuna, to remove some sodium.
G.] Look for low, reduced, or no added alt foods.
H.] Be sparing with the salt shaker.
I.] Remember that kosher salt and sea salt are just salt.

3.] Stress Less

The "Fight or Flight" instinct protects us from danger, but too much stress can cause high blood pressure, an irregular heart beat, and weaken your immune system. We are stress junkies. When you are excited and there are lots of things going on...whether it's good or bad, your blood pressure is elevated and damages your arteries.

Manage your stress by slowing down...don't jam up your schedule. Get enough sleep. Exercise and take time to relax. A simple relaxation technique that you can do anywhere is to breathe in slowly and very deeply, then let it out with a sigh and let your shoulders relax. Do this ten times a day. Each time you do this, your blood pressure decreases.

4.] Get More Exercise.

Physical activity can help you lower your blood pressure, your cholesterol, and it can help you sleep better. A good exercise regime consists of at least 30-6o" of exercise at least 3-5 times per week. There is an old saying in exercise circles...3 times a week for "Fitness", 5 times a week for "Fatness". When you start to take control of your life, your health, your stress...you "Empower Yourself".

5.] Limit Alcohol Intake.

Though alcohol can actually lower your blood pressure at the time you are drinking, when it wears off it makes your blood pressure rise. The body tends to over-compensate on the reversal. If you are a heavy drinker, and that's how you deal with stress, it's not a good idea as far as blood pressure and weight are concerned. You do not have to cut out alcohol altogether, but women should limit their intake to 1 drink per day while men should limit their intake to 2 drinks per day.

While these concepts will not prevent all cases of hypertension, they can make a significant difference in your blood pressure and overall health. When you make proactive changes such as these, you "Empower Yourself".