HYPERTENSION -PART 2 

Your  doctor has just informed you that your Blood Pressure is elevated and after reviewing all of your test results if you are unable to get it down with Lifestyle Modifications, you will need medication. You think to yourself that medication is probably easier, but the Doctor said that you would need to take it for the rest of your life.

Lifestyle Modifications, said the Doc, include:

1. Losing weight. Your weight puts your BMI(Body Mass Index) at 28, which is in the overweight range. It needs to be 25 or less to be healthy.
2. Specific dietary changes including eating more natural foods, less fat, meat and processed food. Studies have shown that eating more fresh fruit and vegetables, less meat and fat, more whole grains , more low fat dairy , less processed(white) cereal products, and less sugar and processed sweet things, can cause a reduction in BP in just 8 weeks. He said that with those diet changes, and the exercise he said was “MANDATORY” you should lose the weight required to get the BMI into the Healthy Weight Range.
3. Exercise. Apparently regular exercise works like a charm. But, here’s the thing, he expects 30mins EVERY day. It is important that it is “Cardio” work, ie it gets your heart rate up, makes you breathe harder and gives your heart and lungs a good workout.
4. Cut down on Alcohol, which can put the blood pressure up.
5. If you were a smoker, that would have had to go as well, but at least you are ahead on that.
6. No added salt. He didn’t make a big deal of the salt, just don’t put extra on your food.

I was told to get a copy of the “DASH” diet, and follow it religiously. The DASH diet is downloadable for FREE from

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

 and to undertake the type exercise you enjoy most. As a former swimmer, that meant  back to the pool. Otherwise you would have had to walk or jog, depending on your current level of fitness.

With dedication, hopefully medication can be avoided. You have been given 8 weeks to get your life sorted out…..

 NEXT-HYPERTENSION PART 3-Pharmacological therapy of hypertension