Lowering blood pressure is the number one objective for anyone with high blood pressure. The American Heart Association estimates that 71 million Americans have this condition and that a third of those don’t know they have the disease. If you have been diagnosed with high blood pressure or hypertension, consider yourself lucky. At least you know you have it and can take action to cure it.
High blood pressure (HBP) kills. Over 50,000 persons will lose their lives each year directly to HBP. In addition, the disease will be a contributing factor in another 300,000 deaths. This is a serious condition and one that can not be ignored.
Lowering blood pressure, even by small amounts, has a direct impact on the chances of not having a stroke, heart attack, kidney malfunction or going blind. A reduction of the systolic pressure (the top number) of just 2 points can reduce the odds of a stroke by 6% and of arterial disease by 4%.
Every point you shave increases your odds for a longer life.
With that in mind, here are four tips for jump starting your blood pressure reduction plan:
Tip Number 1: Take A Walk On The Wild side
Or in the park, or in the woods or around the block. Just remember to take a brisk walk for at least 30 minutes each day. This will temporarily increase pressure but your overall pressure will drop 4 to 9 points shortly after the exercise and remain there for up to 22 hours. This is not only the fastest way to lower HBP but it has two additional advantages as well.
Stress is a strong contributing factor to high blood pressure. Today stress is basically mental rather than physical. Stress coming from major concerns like work, relationships, worrying about health or from inconsequential events like traffic or the length of a line, have their negative effect on the body. The most efficient means of managing this stress is exercise. The more you can safely do the better.
Obesity is also tied closely to HBP. Depending on your starting condition, you can see a drop in pressure through weight loss in as little as two weeks.
Tip Number 2: Put That Burger King Grease Bomb Down
Diet is the key to curing high blood pressure. A diet heavy in potassium, fiber, and antioxidants can reduce pressure by 8 to 14 points. The DASH diet is heavy in fresh foods and is recommended for persons with hypertension. You don’t have to change over all at once but rather change one thing at a time like adding a banana to your daily diet. Eventually you’ll find the DASH diet more tasteful and appealing that all the fast and processed foods you eat now.
Tip Number 3: Dump The Belly Fat
Or any fat for that matter. Losing weight can save you 1 point for each 5 pounds dropped. Belly fat seems to have a more direct relationship with HBP and the more of that you can lose the better. As a general rule, belly fat is extreme if you are a man with a 40 inch waist or more; 36 inches for women.
High blood pressure and hypertension are serious conditions but ones that can be controlled and even reversed naturally without medication. Simple steps designed to lower that pressure are easy to do. Don’t ignore this disease or rely solely on drugs if you want to live a long and enjoyable life.