If you’re one of the many people who need to lower their blood pressure, I want you to get serious about it – as in right now. It’s not a condition that will just clear up and go away on its own. Lowering your blood pressure will do more than just get me and your doctor off of your back, it reduces your risk for heart disease, kidney disease, and stroke.
You have to make a couple of changes in the way you’re eating and living, but don’t fret, the changes aren’t major. In fact they can be fun as well as delicious. I promise, I promise.
According to WebMD, you should aim to lower your systolic number (the top number in your blood pressure reading). By lowering your systolic blood pressure, your diastolic blood pressure will most likely come down as well.
The five things you need to start doing are:
- Lose weight. You can lower your systolic blood pressure number by 5 – 20 points for every 22 pounds lost.
- Reduce your sodium intake. Limit your sodium intake to 2,400 milligrams per day. Doing so can reduce the systolic blood pressure number by 2 – 8 points. Read labels!
- If you drink anything stronger than coffee, limit your amounts. Men shouldn’ t drink more than 2 drinks of alcohol daily while women shouldn’t drink more than one. This can lower the systolic number by 2 – 4 points.
- Become more active. The easiest way is to start a walking routine. However, there are some amazing exercise dvds on the market as well. Just make it a point to move more than you normally do, and keep it up. This can lower the number by as much as 9 points!
- Follow the DASH eating plan. Eating right can reduce your systolic number by as much as 14 points. So, a little quick math tells us that eating a healthier diet and becoming more active, alone, can reduce the systolic number by as much as 23 points!
The DASH Eating Plan.
The DASH eating plan is simply a matter of making sure your diet is composed of things like fruit, vegetables, grains, poultry, fish, nuts, seeds, legumes, and low-fat or non-fat dairy foods. Sensible eating, pure and simple.
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I’m in college and this post makes me think about how my lifestyle will have to change dramatically someday….someday
It’s good that you’re thinking about it already. I always tell my girls (also college age) that the time to start thinking about tomorrow is today. I actually started preaching skin care to them when they were teenagers.
Anything you have that you value, today, you’ll want to have intact tomorrow – whether it’s your health, your mind, your body, or your skin.
I LOVE that I’m seeing so many young people interested in self improvement. How encouraging! All of you inspire me.
Hi I just wanted to thank you for gently reminded me (us) that we MUST start now taking care of ourselves if we want to enjoy life and extend life not only for ourselves but for our loved ones as well. I am 46 years youngand a single mother of one son 10 years old and he is a constant reminder that I want and desire to be around for my grandbabies one day!
thanks again, “take care of yourself and each other”
NJOY!
Felicia, you are more than welcome. We moms need to be reminded often that we need to take care of ourselves. We get so busy with our sons and daughters that we forget just how important our health is – to them as much as to us.