7 simple steps to lower your blood pressure

By L. H. GRAY
Trucker's World

9/18/2008

When I work with new clients, I always ask them about their health. Often I’ll hear, “Oh, my blood pressure’s a little high, but it’s not bad.” This is usually said with a shrug of the shoulders and a nonchalant attitude.

Because high blood pressure usually has no symptoms, it’s easy to shrug off. It’s easy to assume that it’s really not a big deal and not a problem to worry about.

Unfortunately, high blood pressure is at work “behind the scenes” inside the body. When blood pressure rises, the heart has to work harder to pump the blood. Damage occurs inside the blood vessels, leading to serious health risks such as heart attack, stroke and kidney failure.

You may think that your blood pressure is good, but do you know for sure? Have you checked it recently? Do you know the blood pressure guidelines?

Here are the ranges:

• Normal: 120/80 or below

• Pre-hypertension:  120/80 to 139/89

• Stage 1 hypertension: 140/90 to 159/99, and

• Stage 2 hypertension: 160/100 or greater

The American Heart Association estimates that 73 million people in the U.S. have high blood pressure. Only about half of those people know they have high blood pressure. Out of the people who do know they have hypertension, only about half of them actually have it under control.

Considering that heart disease is the number one killer in the U.S., it is critical to manage your blood pressure and keep it in the normal range. Though medical intervention is the first step in controlling high blood pressure, there are several lifestyle changes you can make to help lower your blood pressure. These lifestyle changes can also help you keep from developing high blood pressure if you don’t already have it.

These are simple steps you can do on your own. They don’t take rocket science or expensive equipment — just a little commitment and effort.

Seven simple steps to lower your blood pressure

1.  Follow the DASH diet (Dietary Approach to Stop Hypertension). This includes eating plenty of fruits and veggies, choosing low fat dairy products, switching to whole grains, and reducing overall fat intake. (Visit dashdiet.org for details.)

How to: Making changes to your eating habits first comes by actually thinking about what you’re putting into your mouth. How often do you check the calories, fat and sodium amounts in the foods you eat? You may be surprised how bad some of the junk is. Start checking your food content before you eat it.

Then go ahead and switch out poor food choices for healthier ones. This is just simple common sense. Replace low fat dairy for full fat products, grilled lean meats for fried or fatty meats, whole grains for processed grains, reduced-fat dressings for full fat dressings, and sugar-free drinks for sugary ones.

Always ask yourself if you can make a better choice and this will give you a good start in making healthy food changes.

2.  Reduce salt intake. People with normal blood pressure should have no more than a total of one teaspoon (2,400 milligrams) of sodium per day. Those with high blood pressure need less (about 1,500 milligrams). The problem is that sodium is hidden in packaged, processed and prepared foods. It’s easy in the course of a day to get too much salt without even realizing it.

How to: The first step is to check food labels on any packaged food you buy, such as snack foods, soups, frozen dinners, etc. The sodium content per serving will be listed on the label. Most packaged foods will be high in sodium, but there are some reduced, low and no sodium options available.

When eating out, ask restaurants to prepare foods without salt and use spices instead. If you’re eating at a restaurant chain, many of them have nutritional content listed on their websites. Look to see which choices have the lowest sodium content.

When you sit down to eat, break the habit of adding salt to your meals. Put a little black pepper on instead. Your taste buds will adjust to less salt.

3.  Keep your weight in check. People who are overweight are more likely to develop high blood pressure. As weight increases, blood pressure increases. Being overweight or obese are also risk factors for heart disease. The good news is that even a small weight loss (such as 10 percent of your body weight) can immediately help lower your blood pressure.

How to: Weight loss is a simple principle in theory. You need to use up more calories every day than what you eat. Then when your body needs more calories for fuel, it will take from its fat stores.

The best way to do this is by eating healthier and adding exercise. Watch your portions, and cut out junk food, fast food, and high-calorie snack foods and drinks. Order grilled, broiled or baked entrees with reduced-fat options.

Then get moving. You have to use up more calories than what you eat. Add some physical activity every day.

4. Exercise regularly. Sedentary lifestyles tend to elevate blood pressure while moderate exercise can help reduce it. Make it your goal to do 30 minutes of moderate physical activity on most days of the week. Exercise helps to lower blood pressure and reduce the risk of heart disease.

How to: Adding exercise doesn’t have to be a major undertaking. Clean your truck (vigorously), take a walk, climb stairs, or do some body weight movements (crunches, push ups, squats). Even if you don’t have 30 minutes at a time, do 10 minutes in the morning, 10 minutes during your lunch break, and 10 minutes before going to bed.

Exercise regularly so it becomes a habit. It is always helpful to plan ahead when you’re going to exercise for the day and what you are going to do. Otherwise, the right time to exercise will never happen.

5.  Limit alcohol and quit smoking. Drinking in moderation (two drinks a day for men, one drink a day for women) appears to not really affect the heart. However, having more than three drinks per day can raise blood pressure. Smoking also raises blood pressure and takes a toll on the heart. Nicotine causes the blood vessels to constrict, narrowing them and elevating blood pressure.

How to: If you drink excessively or smoke, you need to get help. There are many groups and organizations that offer step-by-step plans, counseling and support groups for free. Talk to your doctor about treatment. Enlist the help of your family and friends. Kicking a habit is no easy task.

For more details visit alcoholics-anonymous.org and smokefree.gov.

6.  Get your sleep. Not getting enough sleep over time may raise blood pressure. Stress hormones also increase with lack of sleep, which in turn can be a culprit in hypertension. Some sleep disorders, especially sleep apnea, can cause high blood pressure and increased risk of heart disease.

How to: Adults need around eight hours of sleep for good health, best performance and safety. You may feel you don’t have enough time to sleep, but ask yourself if you could cut anything out like late night TV or Web surfing, paperwork that could be done at another time, or even chatting on the phone.

Be sure to help your body get a good night’s sleep by having a calming bedtime ritual, sticking as closely as possible to the same bedtime/wake time schedule, blocking light and noise, and avoiding caffeine or a heavy meal close to bedtime.

7.  Take medications as directed. It is estimated that 30 to 50 percent of all prescription medication is not taken properly. If you’ve been prescribed antihypertensive drugs, follow the directions carefully for dosage, time of day, etc. If you feel your medication needs to be adjusted or reduced, talk to your doctor first. Do not take matters into your own hands.

How to: If you have any questions about how to take your medication, ask your doctor or pharmacist. If you’re prone to forget, set your watch or cell phone to remind you. If your medication is to be taken with food, keep snacks and water in your truck in case you are not near a truck stop or store.

Follow dosage instructions carefully. Some medications should not be stopped abruptly or could be dangerous if a missed dose is taken too closely to another dose.

Keeping your blood pressure in a good range is largely in your hands. Even while taking medication, healthy lifestyle choices need to be followed. If you really work hard to follow healthy habits, you may reduce or eliminate your blood pressure medicine, or never even need it in the first place.

L.H. Gray is a certified personal fitness trainer, lifestyle and weight management consultant and advanced fitness specialist through the American Council on Exercise. She also is the creator of “Ten Week Turnaround,” a healthy lifestyle program. For more information, visit tenweekturnaround.com.