High Blood Pressure And How To Help Lower Blood Pressure Naturally

Millions of Americans take medicine every day to control their blood pressure. But are they over medicated? Are all of these medicines worth their cost and side effects? These 5 steps are simple lifestyle changes that you can do to help control your blood pressure without taking any medications.
1. Eating a Healthier Diet
You can lower blood pressure up to 7mm-14 mm Hg by following a low sodium diet, and eating whole grains, nuts and seeds, fruits and vegetables, limited dairy, and lean meats. - The Dietary Approaches to Stop Hypertension, or DASH, diet plan has been endorsed by experts such as the Mayo Clinic, Dr. Oz, and U.S. News & World Report. It offers solutions for making healthy eating work for you, including cookbooks, action plans, and even a support group on Facebook.
- Keeping a food diary is great for actually seeing what you are eating, how much, when and why. It can be very eye opening.
- Increasing your potassium intake can help to counteract too much sodium in your diet. Instead of going straight to supplements, eat more fruits and vegetables. A banana has 422 mg of potassium, a cup of orange juice has 496 mg, a skin-on baked potato has 738 mg, and a cup of low-fat or nonfat yogurt has 550 mg.
 - Nutrient rich foods that are not only high in potassium, but also calcium and magnesium have been shown to help lower blood pressure
2. Changing to a low sodium diet
Too much salt in your diet causes everything from swollen ankles (edema) to raising your blood pressure. The recommended daily intake of sodium for a healthy adult is less than 2400 mg. For those with hypertension, diabetes, kidney disease, or those at high risk for these illnesses, many think it is 2000 mg, but it is 1500 mg or lower. The American Heart Association recommends 1,500 mg as the upper limit of daily sodum intake for all adults. If you aren't sure what sodium level is right for you, then discuss this your doctor.
- This is another area where a food diary can help. By tracking your sources of sodium you can learn where and how to cut it.
- Avoid processed foods like fast food, canned food, frozen food and choose fresh low sodium foods, healthy snacks, and salt-free seasonings.
3. Curb your vices
Alcohol, smoking, and caffeine can all raise your blood pressure. This doesn't mean you can't have them on occasion in small servings.
- In fact studies show that a glass of wine a day can actually help to lower blood pressure. - Smoking a celebratory cigar with friends won't kill you, but smoking cigarettes throughout the day keeps your blood pressure at least 10 mm Hg higher than it would be otherwise.
- Caffeine hasn't been proven to raise blood pressure, but it can cause a temporary spike. Just like alcohol and tobacco, regular high usage of caffeine can lead to a consistently high blood pressure.
4. Exercise regularly
Most experts recommend exercising for thirty minutes a day almost every day. By following this you can not only bring down your blood pressure, but also strengthen your heart. Aerobic exercise alone can lower your systolic pressure by up to 5 points. It is also a great stress reliever.
5. Get enough sleep and learn to relax.
Stress has been linked to high blood pressure.
- Help lower your stress by sleeping 7 - 8 hours is recommended.
- Learn to relax. Learn meditation techniques, deep breathing excercises, find joy in simple things such as a sunrise or sunset.
- Take moments throughout the day to relax and will make a difference in your stress levels.
Take charge of your health. Know your body's signs and symptoms. Monitor your blood pressure at home and keep track of your appointment and testing schedules. Take advantage of available support structures like forums and support groups. They can be crucial in helping you deal with stress, avoid temptations, and offer help when needed so you do not slide back into bad habits.
The key to cardiac health is keeping your blood pressure at a constant healthy level. By following these tips and sticking to a health care routine set by you and your doctor, you can control your high blood pressure instead of your blood pressure controling you.
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Why Is It Important To Know And Manage Your Cholesterol

Cholesterol is known to be a fatty substance, also called a lipid, that is produced by the liver. It is also found in foods which are high in saturated fats like fatty meats, shellfish, dairy products and egg yolks. It's an essential part of functioning and the structure of our cells. However, high level of cholesterol in blood may result in slow plague development in the arteries and with time, a severe progressive disease known as artherosclerosis.
Total cholesterol which is a combination of HDL, VLDL and LDL in the blood is one among the most generally viewed measurements on the lipid's profile. The total cholesterol measurements can be obtained easily and can provide you with an idea of the level of cholesterol.But is it the only reading which you are required to look at? The answer is no.
The total cholesterol level can be capable of alerting you if there is a problem with your lipid - and a bigger risk of contracting any heart disease, but that doesn't tell you the entire story. For example, if the total cholesterol is higher, it may be because of your HDL, VLDL, LDL, or else a blend of such factors. If the total cholesterol level is high due to your LDL levels, this can indicate that you not only have high cholesterol but can also be at risk of heart disease in the future if it isn't addressed right away. In such a case, depending on how high the LDL levels really are, you may be prescribed some medication or require to make modifications to your lifestyle. But if the total cholesterol is high because of your higher HDL levels, it is not necessarily a bad thing - higher HDL cholesterol may be protective against heart disease.
Therefore, a question that arises here is, how can something which your body requires be dangerous? Well, not all cholesterol is considered harmful. There are three major components doctors assess when you take a blood test in order to check the cholesterol levels. They evaluate the HDL (good) cholestrol, LDL(bad) cholestrol, and other substances known as triglycerides. Having accurate levels of each in the body is healthy.
However, the fact also remains that cholesterol can be injurious to your health if there is too much in your blood. The levels of your cholesterol depend on your lifestyle. Consuming lots of fats and then not doing sufficient amount of exercise can lead to high cholesterol levels. Cholesterol is also a result of genetic makeup. People with a high cholesterol level need to keep it under control, and it can be even more vital for those who have extra risk factors. These risk factors include:
High blood pressure
Diabetes
Family history of heart disease
Smoking
Age
Obesity
If you fall in any of the above groups, you can be at bigger risk of plaque upsurge in your arteries. Since plaque builds gradually, it can cause the arteries to narrow down. So your doctor might want you to obtain lower cholestrol levels in comparison to someone having high cholesterol alone. It is important to talk about all the risk factors when thinking about a cholesterol-management plan.
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Dr. James S. Pendergraft opened the Orlando Women's Center in March 1996 to provide a full range of health care for women.