Healthy Habits to Lower Blood Pressure
High blood pressure, or hypertension, is associated with an increased risk of heart disease, stroke, kidney damage, and even cognitive decline. It’s...
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We hear all the time about the prevalence of heart disease, and how to mitigate risk. From diet to exercise, to understanding your family history, there are a number of ways you can take control of your health. Following these tips can help:
Incorporate exercise into your daily routine
Exercise benefits the body in a number of ways, but in relation to the heart, it stimulates the production of new blood vessels, ultimately allowing for great circulation and lowered blood pressure. Before beginning any exercise regimen, consult a physician. He or she will help you determine the most appropriate level of physical activity.
Configure your diet to be heart-healthy
It’s often noted that 70% of heart disease can be prevented through proper nutrition. The key is to consume foods rich in antioxidants, fiber (to aid in removing cholesterol), monosaturated fats, and omega-3 fatty acids. Similar to exercise, be sure to consult a physician before changing your diet. Some foods to eat include: Oatmeal, apples, avocados, fish, and asparagus.
Get your blood pressure under control
Hypertension, or high blood pressure, is one of the biggest contributing factors to heart disease. Have your blood pressure checked often, preferably by a medical professional, but especially if you already have high blood pressure.
Watch your weight
If you are already considered overweight or obese, make lifestyle adjustments — such as getting adequate exercise and eating a healthy diet — to lose weight (with physician approval). Maintaining a healthy weight doesn’t have a wholly direct effect on the heart, but it helps reduce the risk of other heart disease-related factors such as high blood pressure and diabetes.
Don’t smoke, or make plans to stop.
Smoking has a tremendously negative effect on your cardiovascular system, as well as just about every other part of your body. It’s never too late to quit. In fact, your body actually begins to recover from the effects of smoking in just a matter of days.
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Taking small steps can go a long way towards a healthy future. Whether you have heart disease, or are working to avoid it, doing what is needed to reduce your risk factors will be worth it.
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