Source: examiner-enterprise.com
Every time you go to the doctor, one of the first things a nurse will do is take your blood pressure. Do you know what blood pressure is or why those numbers are important?
Your blood pressure is the strength of blood being pushed through your blood vessels. Your heart is constantly pumping blood throughout your body as it beats, delivering oxygen and energy. As the blood is moving, it is pushing against your blood vessels. When your blood pressure is too high it is putting extra strain on your arteries and heart. This can lead to a heart attack or stroke.
Ideally your numbers should be 120/80. So, what does this fraction mean? The top number is called the Systolic pressure, referring to the amount of pressure in your arteries during the contraction of your heart. The bottom number is the Diastolic pressure, referring to the blood pressure when your heart is between beats.
There are many factors that control your blood pressure, including genetics, but if you have been told by your health care provider that your blood pressure is elevated due to your lifestyle, you can take action to make positive changes. You can start with these steps to lower your blood pressure:
• Manage your weight
If you are overweight, you are putting added strain on your heart. Losing weight, even a small amount can help lower your blood pressure.
• Get moving
Exercising regularly can help lower your blood pressure and help you feel better! Try doing something that you enjoy: walking, running, riding a bike, swimming, even dancing. Strength training also helps, and may be incorporated into your cardiovascular routine. Ideally, you should be exercising 30 minutes per day, just about every day of the week.
• Eat healthy
Look at your diet. Incorporate whole grains, vegetables and fruits. Try skinless chicken, fish, nuts or legumes for protein. Avoid saturated fats, sodium, and processed foods. Read labels on everything you purchase to look for those added salts.
• Limit alcohol
Having a drink in moderation may be okay, but beyond one drink daily, alcohol can raise your blood pressure.
• Give up smoking
By stopping smoking, your blood pressure can return to normal. You will also reduce the risk of heart disease and have better overall health.
• Reduce caffeine
Cut back on the number of cups of coffee (or tea) you are drinking each day. And, by all means, make sure you aren’t getting your caffeine from sugary sodas.
• Lower stress
Constant stress is not good for your blood pressure. Review your daily life and recognize what may be causing your stress. Then, find ways to make changes in your life to avoid that stress.
• Long-term care
Monitor your blood pressure to see how your lifestyle changes are working. You may purchase a blood pressure cuff for use at home to get a more accurate reading of your blood pressure on a regular basis. You should visit your health clinic regularly, especially if high blood pressure runs in your family.
Family HealthCare can help you manage your blood pressure. Whether you attend one of our blood pressure checks out in the community, or you would like to have your blood pressure checked in our clinic, or you are interested in setting up a plan on lowering or maintaining your blood pressure, call us to schedule an appointment at 918-336-4822. Family HealthCare Clinic is located at 1820 W. Hensley Blvd.