The Heartland Spa
Take a "holiday" from High Blood Pressure.
Don't let holiday stress raise your blood pressure! Hypertension is a major risk factor for both heart disease and stroke, which are leading causes of death in the United States. One quarter of all Americans have full-blown hypertension, which is a blood pressure reading of 140/90 mm Hg., or higher. A reading of 120/80 is considered normal, but optimal blood pressure would be closer to 110/70, or lower.
The uncontrollable risk factors for hypertension are: family history, African-American ethnicity, male gender and aging. The controllable risk factors for hypertention are: cigarette smoking, heavy drinking, excess salt or caffeine, sedentary lifestyle, diabetes, high cholesterol, chronic stress, and other diseases or medications which can cause secondary hypertension.
The following strategies can help to prevent as well as to lower high blood pressure.
1. Limit or omit foods with excess added salt. Limit sodium intake to less than 2300 mg of sodium daily. Most of the excess sodium in our diet comes from restaurant meals and processed foods.
2. Eat more foods that contain potassium, magnesium and calcium. Fruits, vegetables, including potatoes, fish and poultry contain abundant potassium. Nuts, beans and dark greens are excellent sources of magnesium. Dairy products, tofu, broccoli and kale are high in calcium.
3. Lose excess body weight. Consume a lower calorie, lower saturated fat, higher fiber diet.
4. Walk on half to one hour daily. Aerobic activity is best for lowering blood pressure.
5. Cut back on excess alcohol. More than two drinks a day can raise blood pressure in most people.
6. Quit smoking and limit caffeinated beverages to one or two a day.
7. Practice relaxation or meditation techniques to quiet the mind and soothe the spirit. Chronic anxiety, irritation and impatience can raise blood pressure, and research has shown that even a single bout of rage in someone with damaged blood vessels can trigger a heart attack.
Take a real vacation from holiday pressure and visit a Destination Spa
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