Do's & Don'ts for Lower Blood Pressure !

Hey what's up all,

While you can't do anything to  your genes or age, you can change your future with a few heart-friendly lifestyle choices. All it takes is a few simple adjustments to your lifestyle to help lower your blood pressure.

Start by trying to incorporate these do's and don'ts. Be sure to always work with your doctor to help control your blood pressure, and to take medications that have been prescribed to you.
Blood Pressure Do's

• DO reduce your sodium intake. Too much sodium can increase your blood pressure. Ideally, you should consume less than 2,300 milligrams of sodium each day.
• DO eat more potassium-rich foods. Potassium helps regulate body fluids and blood pressure. Most adults need 4,700 milligrams each day, but people with hypertension should try to consume even more--up to 6,000 milligrams daily.
• DO eat more calcium-rich foods. Some research shows that calcium deficiencies can increase blood pressure. Aim for at least 1,200 milligrams each day.
• DO track your magnesium intake. This mineral helps control blood pressure. Women need over 320 milligrams each day, while men need more--over 420 milligrams.
• DO eat more nutrient-rich, whole foods like fresh fruits and vegetables, whole grain products, beans and legumes, lean meats and low-fat dairy products.

Blood Pressure Don'ts

• DON'T smoke. It increases your blood pressure and damages your heart.
• DON'T make exercise excuses. Increases in overall physical activity, even in small bouts, will help you improve your numbers.

DON'T forget to your numbers. Healthy individuals should get their blood pressure tested at least once every two years, but people with hypertension should do this more frequently. Continue to visit your health care provider for regular check-ups and medical advice.


Until da next Tyme !

Health Fact # 1

Hi all,


Over the next few weeks I will be educating my self and sharing the details with you all.
Today's lesson is BLOOD PRESSURE 


What is Blood Pressure ?


Simply put, blood pressure is the force of blood against artery walls. It is measured in millimeters of mercury (mm HG) and recorded as two numbers: systolic (pressure on the arterial walls as the heart contracts) over diastolic (pressure on the arterial walls as the heart relaxes between beats). These two numbers appear as a fraction, with systolic over diastolic (i.e. 120/80). Both numbers are important. 

Blood pressure rises and falls during the day. But when it stays elevated over time, then it is called high blood pressure (or hypertension). High blood pressure is dangerous because it makes the heart work too hard, and the force of the blood flow can harm your arteries. This is especially dangerous when coupled with other risks, such as Cholesterol.

High blood pressure often has no warning signs or symptoms if left uncontrolled, it can lead to heart and kidney disease, heart attack, vision problems and stroke. 

You may have high blood pressure and not even know it. . High blood pressure is a condition without signs or symptoms, which is why it is often referred to as the "silent killer." The only way to know where you stand is to have your blood pressure checked by a qualified professional.