(ROWLETT, TX – May 7, 2015) High blood pressure (hypertension) is a common condition found in people of all ages. If left untreated, it can cause harm to a body’s organs and lead to coronary heart disease, heart failure, stroke, kidney failure and other health problems without a person even know it’s occurring.
There are some risk factors that cannot be controlled such as heredity, race and age, but taking precautions can prevent or delay it. While medication may be the only option for some individuals, there are natural ways in which high blood pressure can be reduced and managed. May is National High Blood Pressure Education Month, making it the perfect opportunity to take control of your health using the following tips:
Exercise Regularly
Maintaining a regular exercise routine of 30-45 minutes a day can play a vital role in reducing or maintaining blood pressure. This can be accomplished in a variety of ways from gardening to walking your dog or taking a group class at your local gym.
Eat a Healthy Diet/ Lose Excess Weight
Studies have found that individuals who are overweight or obese are more likely to have high blood pressure than those who are not. Losing excess weight can be accomplished by cutting out foods high in fat, saturated fat and cholesterol and replacing them with healthy foods such as fruits and vegetables.
No Smoking
Nicotine found in tobacco products prevents blood flow to the heart by constricting blood vessels, which in turn causes the heart to beat faster, leading to high blood pressure. Cutting out tobacco can significantly reduce high blood pressure and other medical issues such as heart disease.
Manage Stress
If your high blood pressure is stress-induced, it should return back to normal once you have found a way to become more relaxed. Some ways to manage stress include yoga, meditation, taking deep breaths and spending time outdoors.
Limit Sodium, Caffeine and Alcohol Intake
According to the American Heart Association, people should consume less than 2400 mg of sodium a day. Individuals with very high blood pressure may have to consume 1500mg of sodium a day to control their blood pressure. . While this may sound like a difficult task, it can be done simply by replacing salt with different herbs and spices.
Caffeine and alcohol intake should also be managed when trying to lower high blood pressure. While these two stimulants may not affect everybody’s blood pressure, they may be the cause for some. To reduce both, it is important to monitor intake by reading labels on food or drinks and measure how much is being consumed.
By Dr. Anthony Yoon, MD, Interventional Cardiologist at Lake Pointe Medical Center.
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