Over thirty million people in the US alone suffer from high blood pressure, also known as hypertension. That makes it the third most prevalent condition in the country. But more important than how high blood pressure ranks, is what it portrays for senior citizens. It holds a high risk factor for heart attack and stroke. It actually predicts who will suffer from cardiovascular disease once they reach the age of 65.

 The good news is that 70% of people who suffer from high blood pressure only have a mild case. Their blood pressure hits the diastolic scale somewhere between 90 and 105 mm Hg. Today, emphasis is placed on therapy that does not include drugs. Physicians and researchers agree that non-drug therapy is the best route to go if it gets results.

 Weight

Excess weight is a large factor in high blood pressure. Though many people who are not obese suffer from the condition, it’s three times more likely that those who are overweight will develop the condition. Obesity starts at 20% above the ideal weight for your height and bone structure. However, sometimes a small weight loss of five to ten pounds will reduce blood pressure to within the normal range. If you have high blood pressure and are overweight, try to get as close to your recommended body weight as possible.

 Kick the Salt

 Though it has never been proven that salt causes high blood pressure, it has been proven that some people have a high sensitivity to salt. There’s no way to determine if you are one of these people other than taking all sodium out of your diet. The most salt that anyone should consume in one day is 5 grams, which is about half the amount that most people in the US ingest.

 Alcohol

 The connection between alcohol and high blood pressure has been well documented. People who suffer from hypertension should not consume more than two ounces of alcohol per day. If you go beyond that amount, you are asking for trouble.

 Potassium

 If you suffer from hypertension, potassium may be valuable in helping you control it. It seems that people who suffer from high blood pressure respond to an increase of potassium in their diet. Researchers have found that in an eight week study 70% of those incorporating potassium into their diet had lower blood pressure readings. It is also important to maintain proper levels of potassium and sodium for best results. Potassium should be three times more prominent in the body than sodium to keep blood pressure levels within the normal range.

 If you are on a low sodium diet, you will be getting a high content of potassium. Foods high in potassium include potatoes, bananas, kiwi and fish.

 Calcium

 Calcium seems to have a good effect on blood pressure for some people, but researchers have a hard time determining who it will benefit. It seems that people who are sodium sensitive also benefit from extra calcium in their diets.

 Isometrics

 Exercise is a very important part of controlling your blood pressure, but it is important to avoid isometric exercise, such as weight lifting. Weight lifting and other isometric exercise can send your blood pressure sky rocketing and cause more harm than good.

 Aerobics

Aerobics can help to lower blood pressure levels, but caution must be used. Start by walking a quarter of a mile briskly. Continue until you can walk a mile briskly. At this point see your doctor for a physical exam and if he gives the okay, you may start running if you wish.

 The reason that exercise reduces high blood pressure is that it opens blood vessels and that makes the blood pressure come down. Even though blood pressure goes up during exercise, it drops when the exercise ends. Then when it goes back up, it doesn’t reach such a high level.

 Good exercise for people suffering from hypertension includes bicycling, walking, running and swimming, although running is not necessary as you do the same exercise by walking. The only difference is that it takes longer to walk.

 The key to lowering blood pressure by walking is to walk briskly, swinging your arms. Start by walking a quarter mile and build up the length of the walks to a mile. You will be surprised at how much your blood pressure lowers after a regular routine of walking daily for two weeks to a month.

Vegetarianism

 Research shows that vegetarians have lower blood pressure than people who eat red meat. Lots of fruits and vegetables can lower blood pressure between 10 and 15 mm Hg. for both diastolic and systolic pressures.

People who are vegetarians tend not to overeat, drink or smoke. This also contributes to lower blood pressure.

Take Your Own Blood Pressure

It is best if you can take your blood pressure levels at home instead of waiting to visit your doctor. For those who suffer from hypertension, it is important that blood pressure readings be taken and recorded daily.

Taking your blood pressure at home also makes you more aware of your condition and can help you determine how much diet, exercise and medications are affecting it. It also stops your blood pressure from reading abnormally high when you enter your doctor’s office. People who tend to be nervous at the doctors office tense up. That affects any blood pressure reading that your doctor might take. Monitoring blood pressure levels at home gives you a more accurate reading. Blood pressure kits are available at most pharmacies. Talk to your doctor to find out which type of blood pressure kit would be best for you. They come in electronic, manual and mechanical categories. Most people find that electronic blood pressure kits work best for them.

Stay Happy

In a study by researchers at Cornell University Medical Center in New York found that people who were happy had a much lower systolic blood pressure level, while those who experienced a high level of anxiety experienced hypertension. The more anxiety a patient was feeling, the high his blood pressure.

Researchers also found that anxiety experienced outside the home raised blood pressure levels significantly more than anxiety experienced at home. The bottom line here is, stay happy. It’s good for your health.

Talk Less

It’s normally recognized that arguing or fighting can cause hypertension. However, studies have found that all types of communication can make blood pressure levels go up considerably. Researchers at the University of Maryland found that speaking can make blood pressure go up between 10% and 50%. Those already suffering from high blood pressure showed the greatest increase.

The research was not limited to oral communication. Even those who used sign language showed a significant raise in blood pressure levels while communicating. What does this all mean? Simply that communication is linked to the heart and causes it to increase in activity. That means that innocent conversation and communication may cause blood pressure levels to rise.

Check Your Spouse’s Blood Pressure

Researchers have found a strange link between husbands and wives. We all have heard the old saying that after years of marriage husbands and wives begin to look alike. Well, it’s been proven that the longer a couple is married, the more similar their blood pressure levels become. This could possibly be linked to shared stress or lifestyle. So, when you check your blood pressure, be sure to check that of your spouse. If you’re over sixty, chances are your blood pressure will be very similar.

Pets and Blood Pressure

Today, pet therapy is a common thing in many nursing homes and other facilities. It’s been proven that pets can significantly lower blood pressure levels and dogs are one of the best pets to have if you suffer from hypertension. Talking to, walking or just interacting with a dog can lower your blood pressure to within the normal range. It’s also been proven that dogs can lower the chance of heart attacks and strokes.

Low Blood Pressure

While you may experience high blood pressure, many people suffer from low blood pressure, which is also known as hypotension. Symptoms are dizziness or fainting spells. Hypotension is experienced by only 6% of the population and doesn’t increase with age after an individual is 55 years old.

Most cases of hypotension are caused by medications that people take for high blood pressure, such as diuretics. Alcohol, heart medications, antidepressants and tranquilizers can also cause low blood pressure. If you are experiencing hypotension, ask your doctor if a change in medication is appropriate. If that isn’t possible try squeezing a stress ball. This can make blood pressure levels to up enough to counter the dizziness and fainting.

Researchers found that an individual who suffers from hypotension can make his blood pressure go up by counting backwards from 100 quickly. This makes blood pressure increase enough to offset the effects of hypotension.

Eat six small meals a day instead of three large ones. Ask your doctor how much salt and fluids you should ingest in a typical day. This can help control blood pressure levels.

The way you sleep can also help to control blood pressure. Elevate the head or your bed 8 to 12 inches. When you awaken, sit up slowly and put your feet over the side of the bed. Sit there for a few minutes before standing. This will help control your blood pressure levels.

Warning

If you allow your blood pressure to sky rocket or dip out of control, you are putting your health at risk. While blood pressure usually changes slowly over the years, high blood pressure can raise without warning. If your diastolic pressure goes over 130 mm Hg., or your systolic blood pressure reaches 250 mm Hg., you are at risk for heart attack, stroke or both. This condition needs to be treated by a medical professional as soon as possible. Malignant hypertension can damage blood vessels in the brain, eyes and kidneys. If it is left untreated for six months, it can be fatal.

Hypertension can be brought under control with medications or intravenous injections. However, rapid detection and treatment are a must.

Be sure to take your blood pressure on a regular basis. If it is either high or low for an extended period of time, seek the advice of your physician. It may save your life.