How To Lower Your Blood Pressure

Taking care of your heart is one of the best ways to ensure a long, active life. When your heart is in a good condition, you feel better and have the energy to do all the things you love. One of the signs of a healthy heart is low blood pressure. You might not realize that you have high blood pressure because it is often called the "silent disease," meaning that it causes few symptoms until the damaage occurs. If your blood pressure is above 120/80 mmHg, then it is considered above normal, and you should consider taking steps to lower it. The three most effective methods for lowering blood pressure are eating well, exercising and, if necessary, taking the appropriate medications.

You are what you eat

A diet that is high in salty foods can lead to high blood pressure. Canned foods, such as soups and beans, are often extremely high in salt. In fact, one can of soup might contain more than an entire day's worth of sodium! Highly-processed foods, such as potato chips, hot dogs and jerky, are also sources of dangerous levels of salt. While salt is essential for good health in small quantities, too much is a contributing factor for high blood pressure. The recommended amount of salt varies from person to person, but the general range is from 1,500 to 2,400 mg a day. The DASH diet, developed by the American Heart Association, can help you lower your sodium intake, and encourages the eating of more fruits, vegetables and whole grains. For more detail on the DASH diet, visit this website: http://altmedicine.about.com/cs/herbsvitaminsek/a/Hypertension_2.htm.

To lower the amount of sodium in your diet, eat more fruits, vegetables and whole grains, and consume fewer processed foods. It is also important not to add salt to your meals. Instead, use herbs and spices to add flavor.

Get up and moving

Two other factors that contribute to high blood pressure are body weight and activity level. If you weigh too much, your heart has to work harder to supply more blood to your larger body. Exercise, combined with healthy eating, can help you to strengthen your heart and prevent long-term damage. It is smart to consult your doctor about what weight goals are ideal and realistic for you. It can feel hard to start exercising at first, but the benefits to your heart are enormous. There are many fun and creative ways to get exercise besides going to the gym. For ideas and tips, visit this website: http://www.healthy-eating-support.com/fun-exercise-ideas.html.

If exercise and healthy eating alone are not lowering your blood pressure, then it is strongly recommended that you consult a doctor about other possible underlying problems. Sometimes, a family history of high blood pressure can call for you to take prescription medications. Take care, though, about taking supplements without your doctor's prior approval because many over-the- counter products are not tested by the FDA for safety. Start with a low-sodium diet, add in some active hobbies, and watch your blood pressure numbers drop.

Eating well, exercising and appropriate medications lower blood pressure