Simple Steps To Control Your Blood Pressure

January 3, 2008

Go to fullsize imageAfter the holidays comes the Blues…. high sugar, high cholesterol and high blood pressure. These form the deadly triad which if coupled with obesity forms the Deadly Quartet called the Metabolic Syndrome.  Its deadly because of the complications associated with the combination of diseases resulting in stroke and heart attack.  But we can do something about them if we are dsicplined enough to do it for the new year.

Recently the Harvard Medical School Publication: The Harvard Healthbeat came up with easy suggestions that we can do to help control our Blood Pressure.  Medications come in handy but they can have side effects.


1. Check it. You can’t do much about your blood pressure unless you know what it is. Your doctor should check it at every visit. Measuring it at home is even better. Relatively inexpensive home monitors are available in most pharmacies.

2. Get moving. Regular exercise, even something as simple as brisk walking, improves blood vessel flexibility and heart function. It can lower blood pressure by 10 points, prevent the onset of high blood pressure, or let you reduce your dosage of blood pressure medications.

3. Eat right. A landmark study called Dietary Approaches to Stop Hypertension (DASH) showed that you can eat your way to better blood pressure. The DASH diet emphasizes fruits, vegetables, low-fat dairy products, whole grains, poultry, fish, and nuts, and downplays red meat, sweets, sugar-containing beverages, and saturated fat and cholesterol.

4. Control your weight. If you are carrying too many pounds for your frame, losing weight can lower your blood pressure. You don’t need to become rail-thin — losing 10% of your current weight, or even 10 pounds, can make a big difference.

5. Don’t smoke. Nicotine constricts small blood vessels. Smoking a cigarette can cause a 20-point spike in systolic blood pressure. Quitting is tough, but there are now more aids to help.

6. Drink alcohol in moderation. A drink a day for women and one or two a day for men is good for the heart and blood vessels. Going beyond that can contribute to higher blood pressure.

7. Shake up your salts. Too much sodium and too little potassium boost blood pressure in people who are sensitive to salt. The imbalance is so great that the American Medical Association is calling for food makers and restaurants to cut the sodium content of food by 50% by 2016. Aim for less than 1.5 grams of sodium a day, and at least 4.7 grams of potassium.

8. Sleep is good. Burning the candle at both ends night after night can contribute to high blood pressure, not to mention increase the chances of developing heart disease or a sudden cardiac arrest. How much sleep is enough? At least six hours a night, though eight hours is probably more like it for most people.

9. Reduce stress. As surely as mental and emotional stress can raise blood pressure, meditation, deep breathing, and other stress-busting activities can lower it.

10. Stick with your medications. Taking pills to keep your blood pressure in check won’t make you feel any different. But it can keep you from having a stroke, heart attack, or other problem.


So be warned and be good this new year.  Resolve to keep our body healthy by keeping our lifestyle clean.  Our biggest enemy is really the habit of eating out and enjoying the food too much neglecting to consider that harm that can be done to our body with what we put in!

Following Simple Lifestyle Changes can make a Difference!

7 Responses to “Simple Steps To Control Your Blood Pressure”

  1. […] Here’s another interesting post I read today by That Health Rules […]

  2. wilsonng Says:

    He he.

    One other tip..

    he he.

    Always smile. Laugh often.

    he he.

    ha ha!

  3. maxim Says:

    With regard to your number 1 recommendation doctor, I and my wife just did the executive panel as our Christmas gift for ourselves after the Christmas.

    It’s good to know that there are areas where we need to look more closely like our uric acid level and cholesterol levels.

  4. Doc Gerry Says:

    Hahaha good tip son… and I agree completely!!! By smiling and laughing often beats the stress out of life and that helps lower the BP!

  5. […] Here’s another interesting post I read today by That Health Rules […]

  6. Gracie Says:

    hi doc,good day to u..i was just surfing then suddenly i saw ur page and im kinda amazed coz atleast even in net u can help question is
    1)before im taking reductil for losing weight,is it true that it is not good?
    2)now im taking gluthatione pills and now planning to take injectable glutha…my question is,if i will plan to get pregnant is glutha are safe?
    3)i have a bad smell from my private organ,but i dont feel any itchyness or something
    4)how to prevent snoring and why i have this
    5)im easy to get nervous,why and how to prevent..

    thank you so much hope u can help me whats bothering on my mind

  7. Doc Gerry Says:

    Hi Gracie….
    Recutil is centrally acting and causes palpitation, increase in BP , anxiety but is very good in losing weight. You have to be seen by your doctor and discuss the pros and cons of taking weight losing pills.

    I dont recommend glutathione…its a purley marketing business strategt and so far they are very good at it. Take it at your own risk. Proof that it works? NONE

    The rest of your questions need you to be examined to see whgat causes them. Please discuss them with your private MD.

    Do check my website on the topic of snoring and anxiety for answers.

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