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Ten steps to lower your blood pressure… and keep it down!
By Dominick Yeboah, Mojatu magazine health contributor
In our quest for healthy lifestyle,
numerous health studies have
shown that how you live your life
can greatly influence your blood
pressure levels. If you experience
higher than normal blood pressure,
changes in some of your lifestyle
habits can also reduce blood
pressure levels.
Health studies define high blood
pressure as a systolic pressure (top
number) of 140 or above and/or a
diastolic pressure (bottom number) of
90 or above. With that in mind, here is a
synopsis of 10 relatively simple changes
you can make to lower your blood
pressure and keep it down.
Lose extra pounds and watch your
waist line: An increase in waist can
also increase your blood pressure. If
you lose 10 pounds it can help reduce
your blood pressure. In general, the
more weight you lose, the lower your
blood pressure. Weight loss can also
help make blood pressure medications
more effective. Make sure to talk to your
doctor to discuss the best weight loss
plan for you.
Exercise regularly: At least 30 to
60 minutes most days of the week of
regular physical activity is a good rule
of thumb. It doesn’t take long to see
results either; in just a few weeks, with
an increase in your level of exercise, you
can lower your blood pressure. Even
moderate activity for 10 minutes at a
time such as walking and light strength
training can help.
Eat a healthy diet: A diet rich in
whole grains, fruits, vegetables and low
fat dairy products that reduce saturated
fat and cholesterol can lower blood
pressure by up to 14 mm hg.
Low sodium diet: limit sodium to
2,300 milligrams a day or less. A lower
sodium level of 1,500 milligrams a day
or less is appropriate for people 51 years
of age or older, and individuals of any
age who are African-American or who
have high blood pressure, diabetes or
chronic kidney disease.
Limit the amount of alcohol you
drink: Alcohol can be both good and
bad for your health. In small amounts,
it can potentially lower your blood
pressure by 2-4 mm Hg. But that
protective effect is lost if you drink too
much alcohol. Generally more than one
drinks a day for women and men older
than age 65, or more than two a day for
men age 65 and younger. Also, if you
don’t drink alcohol, you shouldn’t start
drinking as a way to lower your blood
pressure. There is more potential harm
than benefit to drinking alcohol.
Avoid tobacco products and
second-hand smoke: On top of all the
other dangers of smoking, nicotine can
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W elfare A ssociation
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raise your blood pressure by 10 mm
Hg or more for up to an hour after you
smoke. Smoking throughout the day
means your blood pressure may remain
constantly high.
Cut back on caffeine: Drinking
caffeinated beverages can temporarily
cause a spike in your blood pressure,
but it’s still unclear whether the effect is
temporary or long lasting.
Reduce your stress: Stress or
anxiety can temporarily increase blood
pressure. Take some time to think about
what causes you to feel stressed, such
as work, family, finances or illness.
Once you know what is causing your
stress, consider how you can eliminate
or reduce it. If you can’t eliminate your
stressors, you can at least try coping
with them in a healthier way.
Monitor your blood pressure at
home and make regular doctor’s
appointments: You may need to
monitor your blood pressure at home.
Learning to self-monitor your blood
pressure with an upper arm monitor
can help motivate you. Regular visits to
your doctor should also become part of
your normal routine.
Support from family and friends:
Supportive family and friends can
help improve your health. They may
encourage you to take care of yourself,
drive you to the doctor’s office or
embark on an exercise program with
you to keep your blood pressure low.
If you find you need support beyond
family and friends, consider joining
a support group. This may put you in
touch with people who can give you
emotional or moral boost and who can
offer tips to cope with your condition.
Join free and enjoy
a wide variety
of activities and
benefits with other
Kenyan’s living in
Nottinghamshire.
See more details at
www.mojatu.com/knwa