Reducing High Blood Pressure

Approximately 60 million people, both male and female are affected by hypertension. Of this number, more than one million cases are undiagnosed. Because there are no symptoms, victims are unaware that they have this fatal disease, thus, blood pressure became known as the "silent killer." If your systolic pressure is 140 and dialostic 90, you are in the pre-hypertension stage. Systolic is the top number on the measuring devise and dialostic is the number below. At 140 over 90, you should not necessarily panic; because there is a good chance that this illness can be reversed.

If you are over weight, work on reducing. As few as ten pounds of weight loss can make a significant difference in your life. An expanded waistline is a major indicator of trouble. Male whose waist measure 40 inches (102 centimeters) and waist of women 35 inches (88 centimeters) are most at risk. At this point consider a healthy lifestyle change. Follow a healthy diet of fruits, vegetables and carbohydrates. Potatoes of all varieties are proven to reduce blood pressure. Bananas and green leaf vegetables are great. Potassium is said to have blood pressure lowering properties. Therefore, get some information from your doctor of how much potassium you need to consume, to gain the maximum benefits.

When starting on a lifestyle change one of the keys to remember is: everything in moderation. Salt should be avoided Instead, use a generous blend of herbs, seasoning, spices and condiments. You will have flavorful meals without remembering that there is no salt. Although you are omitting the salts from your recipes, there is salt in can, and package goods. Read food labels carefully. There are low sodium and no-salt-added products available at your store. You should not consume more than 1500 milligrams of sodium per day, but aim for much less.

If you are a smoker gradually decrease the amount, until you have completely stopped using tobacco. Alcohol escalate blood pressure, so this should be of concern. If you stop drinking abruptly you could harm yourself. A small glass of wine per day over a period of two weeks is a good way to get off these drinks. If your hypertension increases visit your doctor regularly until it is safely reduce. Also be aware that alcohol will decrease the effectiveness of any medications you may be given. Caffeine is another culprit, but it can be also be gradually reduce to one cup per day. Be active, get some movement into your life, as part of your healthy lifestyle change. Keep busy, walk, work in the garden, cycle (this can be a stationary bike)swim. Any form of exercise that add movement will be beneficial. Know stressful situation and avoid them. Prepare your meals from the wholesome, healthy and flavorful recipes inside the gourmet cookbook Fabulous Foods: Fun Flavors. And continue checking this website for other beneficial information about: food, health, budgeting and nutrition.