Understanding Hypertension?
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Factors You Can Control
Smoking
Cigarette smokers are at least twice as likely as non-smokers to develop cardiovascular disease. If you smoke, talk to your doctor about smoking cessation.
Exercise
Doing just 30 to 45 minutes of mild to moderate exercise such as brisk walking or biking three times a week can bump your blood pressure down a few points, especially if you are losing weight as well. For those of you who want to lower your risk of hypertension further, try some vigorous exercise, such as riding a stationary bike for 40 minutes, running for 30 minutes or doing laps in the pool. Vigorous exercise can lower blood pressure by more than 10 points. Note: Please check with your doctor before you undertake vigorous exercise.
Eating a lower fat, balanced diet
Statistics show that many people who have high blood pressure are also overweight. Try controlling your weight with both exercise and diet to maintain a healthy weight.
Reduce alcohol consumption
Alcohol raises your blood pressure and reduces your heart's ability to pump blood. Limiting yourself to no more than two drinks per day is definitely a good idea. If you have hypertension, abstaining from alcohol is even better.
Reduce salt intake
Many people consume far more salt than their bodies actually need. Eating too much salt can be dangerous to those with a history of hypertension because sodium intake can increase blood pressure. While not everyone must cut down on salty chips, pickles and popcorn, people of African descent and women older than 65 seem to benefit when they lower their daily salt intake to no more than 2,400 milligrams a day - or about one teaspoon.
Reduce stress
Easier said than done, right? If in doubt, check with your healthcare professional about how to best manage your stress. In the meantime, try to set aside time for activities you enjoy: reading, exercising, meditating or taking up a hobby. Quality of life is key here, so don't feel guilty that you aren't doing something "productive" with your time. You are!
Oral Contraceptives, ("The Pill")
Some oral contraceptives have been linked to high blood pressure. While many birth control pills on the market today pose little risk to most women who take them, please talk to your doctor if you have any questions or concerns.
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