HealthLeaderMD presents Ways to improve your blood pressure.

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HealthLeaderMD Provides tops on how to improve your blood pressure one step at a time.

Learn more blood pressure tips and other fitness facts at or by calling 1-888-332-4560.

Healthy blood pressure is essential for a strong heart, yet one of every three adults in the U.S. is living with high blood pressure. The Center for Disease Control and Prevention predicts more than half of people over age 55 will develop high blood pressure. Making changes to keep it in check is crucial for preventing strokes, heart attacks and kidney disease.

Physicians consider blood pressure of 120/80 to be normal and anything above a cause for concern. Because it has no symptoms, most people don’t realize they have high blood pressure until they see a doctor for other issues. If you are diagnosed with high blood pressure, a doctor will likely prescribe medication until it gets back under control. Fortunately, it is possible to naturally reduce blood pressure, but it may take some lifestyle changes.

No one wants to hear the word exercise, but it is vital to good health. When working out, the body releases nitric acid, which in turn opens blood vessels. A brisk walk, swim or bike ride will also help strengthen the heart while facilitating weight loss. Blood pressure goes up the more weight thats gained, so losing even 10 pounds can make a difference. If sedentary, aim for 30 minutes of exercise per day. Starting out with 15 minutes at a time, twice a day, can be as effective as one solid block of time. Exercise doesn’t need to be difficult to be beneficial; it just needs to be consistent.

Eating right may sound tedious, but proper nutrition doesn’t mean giving up everything for strange sounding foods. In fact, natural foods normally eaten may work. For example, when consuming foods with potassium, like white potatoes, soybeans and bananas, ones body becomes better at ridding itself of unneeded sodium. Low-fat milk has calcium and vitamin D, which work together to reduce blood pressure. Eating fruits and vegetables, white meats like fish and poultry, as well as nuts, also helps to keep blood pressure in check.

It's good to avoid some foods, like red meats, fats, and excess sugar. Salt should be limited to 2600 mg, or about one teaspoon per day. It’s wise to limit alcohol and caffeine, too, because they both raise blood pressure with empty calories. Nicotine actually constricts blood vessels while speeding up the heart, so it’s crucial to stop smoking, as well.

Through regular exercise, modest eating habits, and modifying bad habits, the body can shed extra pounds that are keeping the body from a healthy blood pressure.

Learn more blood pressure tips and other fitness facts at support(at)healthleadermd(dot)com or by calling 1-888-332-4560.


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