According to The Ohio Department of Health in 2008 30.9 percent of Summit County adult residents were suffering from high blood pressure also known as hypertension. High blood pressure increases the risk of heart disease, kidney disease and stroke. Causes of high blood pressure may include poor diet, obesity and genetics. Reducing chances of hypertension may involve making a few lifestyle changes but with an open mind this can be simple and easy learning for the whole family.
Start by taking inventory of what’s in your pantry. Items such as frozen dinners, canned soups and veggies, pasta sauce, and crackers may contain high sodium. Consider looking into what items can be eliminated or replaced to help improve your daily diet.
Eating a healthy diet should include fresh fruits, vegetables, whole grains, fish, poultry, and nuts. Limit red meat and sweets. Consume foods high in magnesium, potassium, and calcium. When snacking limit junk food and opt for something healthy like a fruit smoothie or whole grain crackers with cheese.
Reduce salt intake by reading labels when shopping for groceries. You may be surprised at how much sodium is in products you buy on a regular basis. Opt for products with reduced sodium.
Keep your body active with regular exercise. This may include a brisk walk a few days a week, playing catch with the kids or walking the dog. Yoga and aerobics are also healthy alternatives. Regular exercise can help in maintaining your body weight. If you’re looking to lose a few pounds it’s never too late to start a good exercise regime.
Limit alcohol intake and quit smoking. This is easier said than done but with patience, practice, and understanding you are helping your body in many ways. Many find themselves drinking and smoking more often when under pressure. Look into reducing stress with healthy options.
People may not know if they have high blood pressure because it often doesn’t have any symptoms. Another reason why it’s important to have routine visits with your doctor or healthcare provider. You can also use the blood pressure monitor at the grocery store such as Giant Eagle in the pharmacy area if you’re unsure or curious about your blood pressure.
Extreme high blood pressure symptoms may include strong headaches, chest pain, or difficulty breathing and in this case you should seek treatment immediately. Working to stay healthy daily doesn’t have to be a chore but the more you do it the easier it gets.
