High Blood Pressure
Developing Healthy Habits Can
Lower Your Risk

High blood pressure is considered the “silent killer” because most people with the disease have no symptoms until complications develop.  In many cases the first sign or symptom is fatal.  If left untreated, elevated blood pressure can have long-term consequences such as kidney failure, heart disease, heart attack, and stroke.  

10 Simple Things You Can Do To Lower Your Risk:

Get your blood pressure checked
Blood pressure often has no signs until complications occur. Regular blood pressure checks every four to six months by a professional is essential.

Get physical
Regular physical activity and exercise can make your heart stronger.  Getting physical does not mean you have to run a marathon or even join a gym.  You can start by incorporating physical activity into your daily routine by taking the stairs instead of the elevator; or walking the kids to school instead of taking that 5 minute drive.  

Restrict sodium
Remove the salt shaker from the table; and use herbs, spices and fresh vegetables instead of salt while cooking.  Reduce your levels of processed foods and learn how to read food labels.  Avoid products with salt, sodium or Na on the label.  

Eat a high-fiber diet
Excellent sources of fiber include most fresh fruit, dried prunes, nuts, beans, peas, lentils, fresh raw vegetables, and all kinds of bran and barley.

Increase consumption of fruits and vegetables
Fruits and vegetables are mineral- rich and of high nutrient content.  Include apples, apricots, avocados, bananas, cantaloupe, broccoli, cabbage, garlic, raisins, sweet potatoes, spinach and other dark green leafy vegetables.

Increase omega-3 fatty acids
Great sources include flaxseeds, walnuts, pumpkin seeds, hemp seeds, sesame seeds, avocados and some dark green leafy vegetables (e.g., kale, mustard greens, collards).

Reduce the overall amount of fat, saturated fat and cholesterol
Reduce amount of animal fats and avoid all processed meats.  Consider replacing saturated fats like butter and lard with olive oil or vegetable oil.

Restrict caffeine and alcohol
The role that alcohol and caffeine play in blood pressure is debatable.  However, caffeinated beverages/stimulants often increase the heart rate and force contractions, causing a spike in your blood pressure. Studies have also shown that drinking excessive amounts of alcohol can raise blood pressure to high levels.  The key word here is moderation!

Avoid Tobacco
Tobacco raises blood pressure; and the chemicals found in tobacco can damage your arteries and cause fluid retention.

Limit stress
Anxiety, worry and stress are bad for your heart. Take time to develop stress reduction techniques like deep breathing, meditation or yoga.  Develop healthy relationships by giving and receiving love—a happy heart is a healthy heart.