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  • High blood pressure, or hypertension, rarely causes symptoms, but it does increase your risk of heart attack, stroke, aneurysm and kidney failure. According to the American Heart Association, 28 percent of Americans have high blood pressure but don't know it. You should get your blood pressure checked every two years.

    Diet and Exercise

    Obesity is a major contributor to high blood pressure. Losing weight to get to your ideal weight will greatly improve your blood pressure. Talk to your doctor to determine your ideal weight. To lose weight, consume fewer calories and increase your daily physical activities. Strive to lose between a half a pound and two pounds a week. To lose one pound a week, you need to eat 500 fewer calories a day or burn 500 more calories a day than usual. You also need to eat foods that are low in saturated fat, total fat, cholesterol and sodium. Use more spices to replace salt and eat more whole grains, fruits, vegetables, poultry, fish and nuts. Keeping a diary might help. Write down what you eat, how much, when and why--if you're eating out of boredom, for instance. Once you see the your bad habits, it will be easier to change them. Get at least 30 minutes of moderate exercise at least three times a week. Some great exercises include brisk walking, bike riding, gardening, sports, swimming and dancing.

    Changing Bad Habits

    If you smoke cigarettes or use tobacco products, quit. Nicotine causes your blood vessels to constrict and your heart to beat faster, which causes a temporary rise in your blood pressure. Avoid alcohol and caffeine or at least limit your intake. Have no more than one alcoholic drink per day if you are a woman and two drinks per day if you are a man. One drink is considered one can of beer, a glass of wine (4 to 5 oz.) or a shot of liquor. Stress is a contributor to high blood pressure. To reduce stress, do some relaxation techniques at least once a day. Yoga is an excellent way to help you relax.

    Source:

    Family Doctor: High Blood Pressure: Things You Can Do to Help Lower Yours

    U.S. Department of Health and Human Services: Your Guide to Lowering Blood Pressure

    Prevention: 12 Ways to Lower Blood Pressure Naturally

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