WAYS TO CONTROL BLOOD PRESSURE
||Take time to relax. Relaxation training
and meditation help to reduce blood pressure. Spend
10 minutes in silence…meditating and calming
||Maintain a healthy body weight. If
you are overweight, losing even a small amount of
weight can help to reduce your blood pressure and
support a healthy heart.
||Eat a healthy, balanced, low-fat
diet. A high fiber, low fat diet will help to keep
your blood pressure down, also reduce the amount
of salt in your diet. Salt causes the body to retain
water, which as a result increases blood pressure.
Eating adequate calcium, magnesium and potassium
are also important in blood pressure maintenance.
||Participate in regular physical activity.
Exercise helps to reduce stress, lower blood pressure
and increase your overall cardiovascular health
– just to name a few benefits! Start slowly
and gradually build up your level of activity. Aim
to do 20-30 minutes of aerobic exercise at least
3 times a week!
||Limit alcohol intake to a maximum
of two drinks a day. One drink is defined as 1 ounce
of 80 proof spirit, 8 ounces of wine, or 10 ounces
of beer. Excessive alcohol will increase blood pressure
and the risk of a stroke.
||Be smoke-free. Smoking temporarily
raises blood pressure; it also leads to hardening
of the arteries creating increased constriction
in the blood vessels. Nicotine constricts the small
blood vessels by about 30%.