Keep Blood Pressure In Normal Range

The normal range for blood pressure should be less than 120 for the systolic number and less than 80 for the diastolic number.  The systolic number is the upper one on the blood pressure machine and the diastolic number is the lower one on the blood pressure machine.  The range for normal blood pressure does not depend on the person.  It does not depend on things like our height, age or weight.  If your blood pressure reading is way out of the normal range the first thing you need to do is consult with your health care professional to determine if there is an underlying health problem causing the high blood pressure numbers.

Untreated high blood pressure can lead to heart attack, stroke, heart failure and it can cause damage to the kidneys.  Here are a few tips which may help you to keep your blood pressure within normal ranges.

  1. Cut back on salt. It may help to remove the salt shaker from the table and only use a very limited amount of salt when cooking.  Instead enhance the flavor of your food with tasty herb substitutes for salt.
  2. If you are using canned foods such as tuna or vegetables rinse the salt from them before using.
  3. Instead of using processed foods use fresh lean meat, fish and poultry. When purchasing vegetables or cereals purchase these foods with lower sodium.  Limit your use of processed foods like frozen dinners, packaged mixes, salad dressings, and canned soups.
  4. Skip the soda. Read the label and see how much sodium is in a can or bottle of soda.  The amount of sodium in one serving can be staggering.  It may taste wonderful, but it is not worth the health problems.
  5. Increasing your intake of foods containing potassium may act as a diuretic and help rid your body of too much sodium. Food to consider include bananas, cantaloupe, yogurt and spinach.
  6. Keep your consumption of alcohol to a moderate level.
  7. If you are a smoker now is the time to stop. Stopping smoking may help lower your blood pressure and your lungs will be thankful.
  8. Cut out fried foods. Things like fried chicken or donuts are not good for your health.  It may be hard to stop but it will be beneficial for you in the long term.
  9. Snacks like chips and pretzels can be loaded with salt. Try replacing some of the bad stuff with fresh fruits like apples or oranges or perhaps some cut up vegetables with a dip.
  10. Learn to incorporate some exercise into your daily routine. Exercise can play an important role in getting and keeping your blood pressure within a normal range.  Determine an exercise plan you can stick to and then follow your plan.  Exercise can not only help get your blood pressure within normal range it can help lower your cholesterol.  Exercise is also good at helping to fight depression.  In fact, if you include some exercise in your daily regime you will feel great overall.  Just 30 minutes per day of aerobic exercise, like brisk walking, can help improve blood pressure.