Blood pressure is the force exerted by the blood against the arteries and veins of the body as it is pumped. Blood pressure is controlled by a variety of factors including the heart muscle itself, elasticity of the blood vessels (arteries and veins), certain hormones and other factors. A “perfect” blood pressure reading is 120/80. The first number (120) is called your systolic pressure and the second number (80) is the diastolic pressure. A little above or below is considered normal. Each number represents how much force your blood exerts when the heart is pumping blood out (systole) or as it relaxes to let blood flow in (diastole).
High blood pressure affects 1 out of every 3 American adults and only about half of these people have it under control. Uncontrolled high blood pressure is an established co-factor of many health conditions including stroke, heart attacks, heart failure and kidney disease. And even though you can’t control whether or not you’ll get one of these conditions, you can take steps to help control your blood pressure and perhaps reduce the likelihood of future illness or even death.
Here are 5 ways you can help maintain a healthy blood pressure:
1) Keep your weight under control. You knew that was coming. It seems that weight and the number of extra pounds you carry negatively impacts many parts of your overall health. Even losing a few pounds can make a big difference in blood pressure readings so don’t feel like you need to lose all the weight in a rush. Not sure how much you need to lose? Start by calculating your body mass index (BMI) or ask your doctor to help you nail down a target weight and work toward that goal.
2) Exercise. Exercise increases the efficiency of the heart muscle and improves its efficiency both during activity and when you’re resting. Plus, it’s a great part of your effort to lose weight (if needed). 30 minutes of brisk walking (not a slow stroll), swimming, aerobics, or bicycle riding are enough to help.
3) Kick the nicotine habit. Cigarettes, cigars, pipes and even smokeless tobacco all contain nicotine—a drug that stimulates the body, constricts your blood vessels and raises your blood pressure with just one inhale. Not to mention the many additional chemicals that damage blood vessels and can raise your risk for high blood pressure in the years to come—even if you don’t have it now. If you smoke, get help to quit. Your doctor can give you information about prescription medications to help you along and there are lots of support groups both online and in person that you can attend for extra support.
4) Reduce the amount of salt you eat. Sodium causes the body to pull in or retain fluid which bulks up the blood stream and raises blood pressure. It can take time, but work to eliminate the need for extra salt at the table during meals. Use alternative seasonings to boost flavor (lemon is a great choice) and be aware of the sodium content in packaged foods. Fast food like burgers and fries can contain loads of extra sodium you don’t need so if you must eat out, try to find the healthiest options possible.
5) Control your stress. If the day leaves you red-faced and tense, you’re boosting your blood pressure to levels it just doesn’t need to reach. No it’s not possible to eliminate all stress in your life, but you can take steps to control how you respond to it. If you feel yourself spinning out of control, take a walk, listen to music, or hit the gym. Exercise helps curb stress by releasing feel-good chemicals called endorphins so consider a type of activity you enjoy.
These changes can make a big impact on your overall health, but not everyone will respond to each strategy the same way. Your body’s unique plan for health—including your likelihood for developing high blood pressure, heart disease, diabetes and more—could be found in your special genetic information. To learn more about how your body functions and what you need to find health success, consider a genetic health and fitness profile test. This test analyzes genetic markers and can help you better understand personalized information about diet, eating behavior traits, food reactions, nutrition, exercise, metabolism and more. You can share this information with your doctor and use it to tailor a health plan that’s made just for you and keeps high blood pressure at bay longer.
Mia Guerra
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