Friday, January 02, 2009

Making a Few Simple Lifestyle Changes Can Help Lower Blood Pressure

By: D. Selanders

If you are not currently suffering from a disease condition called benign hypertension, also called HTN or its malignant version, you may not be too interested to learn about how to lower blood pressure. However, please be informed that this ailment is considered a 'silent killer' and can kill without any forewarning or signs. This is a disease which takes lives of millions and according to statistics every third adult living in any developed country will fall prey to its attack.

There is therefore a high probability that someone you know may unknowingly suffer from malignant or benign hypertension. Reading this article would surely benefit you as newly-acquired knowledge on how to lower blood pressure can then be passed on to your loved ones as a help to those who are suffering from this disease condition. The accompanying complexities are several including stroke, heart attacks and kidney problems, so it is
for your own good that you know how to lower blood pressure. For ensuring safety from future complications, you ought to take early action.

Hypertension is typically treated with a combination of lifestyle changes and medication. One can not dismiss factors like high cost of medication, as well as the adverse side effects. Reasons like these force someone with hypertension to realize the importance of how to lower blood pressure. They are looking for natural options which have no side effects and are low on cost. With lifestyle changes alone there is no guarantee it will prevent or lower blood pressure. However, a reduction in risk factors for cardiovascular disease will occur.

*Decreasing weight, for people who have a little or quite a bit to lose, even a small amount can have a dramatic impact on lowering your blood pressure. Diet and exercise are the best ways to control your weight.

*Exercise strengthens the cardiovascular system and reduces the risk of heart disease. Most experts recommend aerobic exercise for 20 – 30 minutes at least three times a week.

*Decreasing salt, fat, and cholesterol in your diet helps to lower blood pressure and decrease the risk of heart disease. A diet with plenty of fruits, vegetables, grains, and low fat dairy products may even help.

A small study in Germany suggests dark chocolate seems to lower blood pressure. It requires dark chocolate in the equivalent amount of 1 1/2 Hershey's Kisses everyday to benefit from this. The study found that there was slight lowering of systolic blood pressure (the top number) and the diastolic blood pressure (the bottom number).

There are several lifestyle habits to remember: not smoking, maintaining a healthy weight, regular exercise, limiting salt intake, and minimizing your alcohol consumption. Decreasing and keeping the stress down in your life is important and relaxation techniques such as biofeedback, hypnosis, meditation, and other relaxation techniques may produce a modest, temporary reduction in blood pressure in some people.

Since people experience different levels of success in lowering their blood pressure level with lifestyle changes, medication(s) may be added to help lower blood pressure to an acceptable level. Your medical professional may suggest that you take and record your blood pressure every day.

If you have hypertension, monitoring your blood pressure every day is a useful tool in maintaining your best health. Visit today to find a blood pressure monitor that best meets your needs! Go to for useful information.

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