Did you know that about 75 million American adults (29%) have high blood pressure? That's 1 in every 3 American adults! Anyone, including children, can develop high blood pressure. It greatly increases the risk for heart disease and stroke, the first and third leading causes of death in the United States.
There is a good chance that even your blood pressure could be too high and you don’t even know it.
What should you do? First of all you should be visiting your Doctor at least twice a year for a annual exam.
But in between doctor visits here are some great ideas to keep your blood pressure in check.
Buy a Home blood pressure monitor
A study presented at a recent European Society of Hypertension conference found that people who checked their blood pressures at home had lower blood pressure readings than those whose only checks were at the doctor’s office. Relying on your doctor’s tests alone misses nine percent of high blood pressure cases, another study has found. The great news is that these home Blood pressure monitors are not all that expensive. Here is a great one you can order form Amazon right now:
Go home earlier
If you’re working at a job plan to start leaving on time more often. Working more than 41 to 50 hours per week raise hypertension risk by 17 percent, according to a University of California, Irvine, study of health records of 24,205 California residents. Putting in 51 to 60 hours upped risks by 29 percent. Being a workaholic raised your stress and prevents you from getting enough sleep, exercise, and healthy meals, says study author Dr. Yang. It also makes quitting smoking even more difficult.
Turn off your cell phone – and forget about it
When 20 British students were asked to talk about their cell phones to researchers, their systolic blood pressure jumped 8 points – a sign that having a ringing phone in your pocket or purse is stressful in itself. After the students gave up their phones for three days, the same exercise increased blood pressure just 3 points. Silence, it seems, is healthy, says researcher David Sheffield, PHD, of the Staffordshire University in England.
Rediscover (Low-fat) milk
Around the world, milk consumption is dropping as we sip more sodas and other sweetened soft drinks. But milk and other dairy products are important for blood pressure control because they contain calcium, which helps regulate fluid levels in the blood stream.
Take a Supplement
In a review of 12 studies, researchers found that Coenzyme Q10 reduced blood pressure. The antioxidant, required for energy production, dilates blood vessels. Ask your doctor about taking a 60 to 100 mg supplement up to three times a day for low blood pressure.
Relax with Music
Need to bring down your blood pressure a bit more than medication or lifestyle changes can do alone? The right tunes can help you get low blood pressure, according to researchers at the University of Florence in Italy. They asked 28 adults who were already taking hypertension medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week, the listeners had lowered their average systolic reading by 3.2 points; a month later, readings were down 4.4 points!
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