Cardiovascular disease is the number one killer in North America. High blood pressure or hypertension is a precursor to heart disease. Hypertension is commonly known as the silent killer since it does not present any symptoms. Most people are not aware of having high blood pressure until a visit to the doctor's office. Prolonged elevated blood pressure (BP) can damage essential organs of the body such as kidneys.
Cardiovascular problems can be avoided by following a few simple tips. Living a healthy lifestyle will go a long way to prevent overburdening the heart.
(1) Monitor your BP regularly. Invest in a BP monitor from your local drug store and keep track of your blood pressure. Educate yourself about blood pressure limits by reading books and attending workshops provided by organizations such as the Heart and Stroke Foundation.
The following chart outlines the BP limits applicable to adults:
Hypotension: 100 mmHg (diastolic)
(2) Exercise regularly. Experts recommend a high intensity exercise for 30-40 minutes at least 4 times a week. Sedentary lifestyle increases BP, but any type of regular exercise counteracts this effect. Moreover, exercise reduces stress and decreases your risk for several chronic diseases. Exercise will help you get back in shape if you have added a few pounds. No matter how busy your work schedule is, always make time for exercise.
(3) Avoid foods with high salt content. Make it a habit to always read the nutrition labels before purchasing food items at your grocery shop. Decrease your sodium and overall salt intake. Include lots of fresh fruits and vegetables in your diet and avoid fast food. For instance, buildup of plaque in the blood vessels clogs the arteries and the heart has to work harder to pump the blood to the essential organs.
(4) Do not smoke or drink excessively. Nicotine found in cigarettes narrows the blood vessels and results in increased BP. Excessive alcohol drinking also increases blood pressure.
By following these tips, you will not only live a healthy lifestyle but also reduce your risk for cardiovascular disease