Show Your Blood Pressure Some Love
Six Simple Ways to Show Your Blood Pressure Some Love
If you have high blood pressure, you know how important it is to keep it under control.
High blood pressure can affect virtually every part of the body. Often, there are no symptoms of a problem – that’s why you need to monitor it regularly.
Even when you feel fine, elevated blood pressure can put extra strain on your heart, brain, kidneys, and blood vessels over time.
A few healthy habits can go a long way toward keeping your numbers in a healthier range and helping you feel your best. (The goal is to keep your blood pressure in the normal range, which is below 120/80 mm Hg.)
- Get Moving
You don’t need to train for a marathon.
Take a walk around the neighborhood. Go biking or swimming or whatever you choose. Physical activity can help lower blood pressure and maintain a healthy weight.
Tip: Aim for at least 30 minutes of moderate exercise most days of the week.
- Cut Back on Salt
Salt has a way of sneaking into many of our favorite foods.
Remember to:
• Read nutrition labels before purchasing foods.
• Choose low-sodium options.
Tip: Keep the salt shaker off the dinner table.
- Kick The Habit
Quitting isn’t easy. We know.
But smoking damages blood vessels over time. Talk to your doctor about a program that can help you quit. We also have a free program that can help. The Butt Stops Here | St. Peter's Health Partners
- Give Stress A Little Less Power
Life gets busy. Family. Work. The never-ending, to-do list.
When you're stressed, your body releases hormones such as adrenaline and cortisol. This makes your heart beat faster, causes blood vessels to narrow and your blood pressure can rise.
Try healthy stress-management techniques:
• Take a walk, do some gardening or find a physical activity that fits you
• Meditate or do some deep breathing
• Spend time with family or call a friend
• Take up a hobby you enjoy
- Take It Easy On the Caffeine
An extra cup of coffee might give you a boost, but it can also raise blood pressure for some people.
So monitor your caffeine intake and cut back if it’s too much. We know it’s hard, but your heart and your nerves will thank you.
- Know What’s In Your Medicine Cabinet
Some medicines and supplements can increase blood pressure, including pain relievers like ibuprofen, antidepressants, and decongestants.
Talk with your doctor or pharmacist if you have questions or concerns.
A Friendly Reminder
- Measure your blood pressure regularly. There are blood pressure machines at your local pharmacy or you can buy one for use at home.
- Contact your doctor if your numbers are consistently too high (or too low). There are medications that can help.
AND REMEMBER: If your numbers are higher than 180/120 mm Hg, this is an emergency. Consult a medical professional immediately.
Small changes add up. Every healthy choice you make is a step in the right direction.
Do You Need A Cardiologist?
Call 1-800-HEART-76 (1-800-432-7876) to find a heart specialist or learn more about cardiovascular care at St. Peter’s Health Partners.