Things you can do to keep your blood pressure within normal limits

July 6, 7:42 AMAlbuquerque Wellness ExaminerBrandi Bailey

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It is important to regularly monitor your BP if you may be at risk.

Many times, hypertension (high blood pressure) is secondary to a certain lifestyle or certain habits that people have.  For the most part, hypertension can often be helped, or prevented by taking the right steps to ensure heart health.  The following steps and measures are natural, safe and easy ways to do what you can to keep your blood pressure down:

1. Reduce sodium intake in your diet.  There are many things you can do diet-wise to reduce blood pressure, the first and foremost being reducing sodium intake.  Most adults should not consume more than 1,500-2,000 mg of sodium per day - one level teaspoon of salt contains 2,300 mg of sodium, more than the suggested daily allowance.  It is often best to season your food otherwise, while you are cooking, and learn to live without the extra salt.  An easy way to accomplish this is to not keep your salt shaker at the table, and only season your food while cooking.  Also take in account the sodium amounts in the sodas, drinks, and other foods you drink throughout the day, while seasoning your food while cooking at home.  And the biggest one - try to eat fresh when possible.  Try to stay away from frozen and processed foods, which are generally oversaturated with sodium.
2. Watch your diet.  Fresh fruits, vegetables, whole-grains and low-fat dairy products are sure to lower blood pressure.
3. Maintain a healthy weight.  On average, men are at risk for high blood pressure with a waist size over 40 inches, and women are at increased risk with a waist size over 35 inches.  Develop a regular exercise routine to try and cut out the extra pounds, especially the belly weight.
4. Stop smoking.  Nicotine in cigarettes can increase your blood pressure (along with causing a slew of other health problems).  Develop a plan for cutting out the smoking, and stick to it.  Your practitioner may also be able to provide medications to help you quit - and find a support system developed to help you quit.  Smoking one cigarette can raise your blood pressure for more than an hour, which means you're in trouble, especially if you're smoking at least a pack a day.  Second-hand smoke can also contain nicotine and raise your blood pressure - try to step away from someone when they are smoking.
5. Reduce alcohol consumption.  In some cases, a glass or two a day of wine may aid in cardiovascular health, but overdoing it may have the reverse effect and cause higher blood pressure, especially when you binge drink.  Most things, in moderation, is okay.  The same goes for alcohol.
6. Exercise.  Regular exercise, especially a cardio routine, is great at working to keep your blood pressure within normal limits.  Try to get at least 45 minutes of good aerobic exercise at least 4 days out of the week.  Activities may include brisk walking, jogging, biking, swimming and other exercise which involve multiple muscle groups at a time for a steady period of time.
7. See your doctor regularly.  Your doctor may be able to provide a good regimen of lifestyle habits and the means necessary at keeping your blood pressure normal.  If you feel you may be at risk, talk to him or her.  It's always better to be safe than sorry, and regular monitoring of your blood pressure can save your life.

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