High Blood Pressure: 10 Tips That Could Save Your Life!

When most people are told they have high blood pressure (or Hypertension) it comes as quite a shock. With many people being diagnosed between the ages of 25-45, it is fast becoming a great concern for both the individual and their young families.

The problem is, it has no early symptoms. You feel good, life's great. Yes, you may be a little unfit and you could eat better, but generally you feel fine.

If you're lucky, you'll get a warning. Some people will have dizzy spells whilst for others the early warning comes as a mild heart attack. If you are one of the lucky ones who get the warning, don't take it lightly.

Hypertension is part of the collective term 'Cardiovascular Disease'. Cardiovascular Disease encompasses high blood pressure, high cholesterol, heart failure, and stroke. It is the biggest killer in the western world with 696,947 deaths in 2002 in the US alone.

When blood pressure is measured, you get two numbers: the Systolic (top number), and the Diastolic ( bottom number). Of most concern is the diastolic reading. A reading of 80-90 is now considered "pre-hypertension". This means that you're not in danger yet but it would be a good idea to start modifying your lifestyle. If your diastolic blood pressure is over 90, then you have high blood pressure and you should get medical advice immediately. Getting on top of it early can make all the difference.

1. Have regular medical checks, especially if you are over 40, overweight, smoke, or lead an inactive lifestyle.

2. Start an exercise program. Obtain a medical clearance prior to starting.

3. The exercise program must be gradual, regular and aerobic in nature (walking/cycling). Start by walking 5 days per week, for 10-20 minutes. Something as simple as walking 10 minutes per day can reduce blood pressure to the extent where medication is no longer required.

4. Give up smoking (or at least cut down!). Giving up smoking has been proven to be the greatest single factor in improving your health fast.

5. Eliminate salt from your diet. As salt travels through the body it draws fluid out of the blood vessels, which in turn increases blood pressure.

6. Avoid isometric exercises. These are exercises where you exert force against an immovable object (eg, trying to lift something really heavy). You generally hold your breath whilst doing this, and that will make your blood pressure skyrocket.

7. Avoid sudden changes in temperature as this too can increase blood pressure and put extra strain on a weak heart.

8. Never lift anything above the head. It doesn't matter whether its weights, or a can of baked beans. In fact, I know a person who has to sit down to wash his hair because his blood pressure rises whenever he raises his arms up!

9. Focus on your breathing throughout any lifting or stretching as holding your breath will increase blood pressure.

10. Don't use pulse rate as a direct measure of exercise intensity if blood pressure medications are being used, as these can decrease pulse rate significantly.

High blood pressure does not have to be a death sentence. Give it the respect it deserves and it just may turn out to be a positive turning point. The start of the new (fit and healthy) you!
 
 
About the Author
Ray Kelly has helped over 5000 people achieve their health and fitness goals. Living a healthy lifestyle can be easy. Check it out at: Free Tips on Weight Loss and Heart Disease!

Article Source: http://www.simplysearch4it.com/article/8641.html
 

If you wish to add the above article to your website or newsletters then please include the "Article Source: http://www.simplysearch4it.com/article/8641.html" as shown above and make it hyperlinked.

Some other articles by Ray Kelly

Blood Pressure and Medications If you have been diagnosed with high blood pressure, chances are you will be prescribed some kind of medication. However, you should be aware of the fact that drugs are not the only solution to ... Heart Disease Facts It is estimated that approximately 7% of the population has some form of heart disease or damage to their heart. Most ... Simple Steps To Good Nutrition Though the importance of good nutrition has been elevated in recent years, a vast number of people continue to neglect the basic principles of a sound and healthy diet. What we eat and how much ... Fitness Tips For The Working Mother Working mothers face tremendous challenges when it comes to exercise. They can find themselves short on time, energy, and stamina. New mothers, in particular, may ... Inexpensive Ways To Exercise For Weight Loss! Perhaps you're a student, trying to make it on a student budget. Or, you're a stay-at-home mother with little cash to spare. Or you're just getting started in your career and you don't have much ... Healthy Relationships Create A Healthy Life! Is your relationship with your significant other, mother, father, or friend making you sick?  Believe it or not, there's scientific evidence ...