Preventing High Blood Pressure


The only way to know if you have high blood pressure is to have it checked. Recent estimates say that almost onethird of all adults in America now have high blood pressure. Because there are no symptoms, this deadly disease is called the silent killer. More and more persons who don’t know they have high blood pressure die from the first heart attack, or stroke, with no other warning. Others, the lucky ones, live with stroke, heart failure or kidney failure.

Getting Blood Pressure under control and keeping it with-in normal range can help ward off additional heart problems. Prevention is better than cure. So many times we want a quick fix, but let me tell you, there’s no such thing. What works is a change of lifestyle behaviors, and changing how we think about our lives. Only one body, one life.

A. Fad and crash diets don’t do it. They simply frustrate you and waste valuable time, by delaying a healthy program.

B. You need to get some type of physical activity each day. Even modest activity will help. In the beginning.

C. Understand that packaged, processed and boxed foods are not healthy. Basically they lack nutrition. But, even more dangerous are the chemicals used to keep them shelf stable. Buy fresh, eat fresh, and live.

Making lifestyle changes is not always easy. (Easier though if you are sick enough and / or in enough pain, and tired of suffering.)

We have learned that to manage blood pressure we need to:

1. Change the way we eat. By choosing fresh foods over canned and packaged, we are able to cook our own food, using fresh herbs and seasonings, the right kind of salt, and the good oils, for our meals.

2. If you do purchase boxed, canned, or otherwise pre-prepared foods, read the labels for information on the amount of sodium in the food. Look for sodium-free or low sodium.

3. Only purchase fresh breast of poultry, fish and lean meats, and fresh vegetables and fruits.

4. Understand that frozen dinners, pizza, canned soups, broths and salad dressings, are generally all high in sodium, and should be avoided.

5. Grow something in your yard, herbs, greens, peas, tomatoes, onions, peppers are all so easy. Or, just one pot of something you like.

6. Find ways to manage the stress in your life. Playing cards, reading, cooking, dancing, singing, journaling, walking, sewing, seeing movies with friends, meditating, learning a new skill, enjoying your hobby.

7. Make a conscious effort to add more activity to your lifestyle. An after lunch or dinner walk with a friend, or walk alone to clear your thinking and plan your day early in the morning. Make it a routine.

8. After the routine sets in, build on it. Do more, stretch yourself. Walk longer, or add another activity you enjoy. Take a step class, or ride the bike.

9. If you drink alcohol, reduce your intake to no more than one drink per day. If you do not drink, don’t start just because you’ve heard that the antioxidants are helpful. Get your antioxidants from – no sugar added- red grape juice.

I always recommend that persons – especially someone who is already sick – take a good multi-vitamin with multiminerals. Also, get help in deciding whether to add Niacin, calcium, potassium, magnesium and fish oils, which are all known to help manage high blood pressure. However these supplements are not magic, but work exceedingly well with the above mentioned measures in place.

This is a recipe for long term health. Once these habits are established, the one thing most health care professionals advise first – to lose weightwill start to happen naturally and easily.

For more information, please call or write: Carolyn Guilford, 912) 236-8987 or visit

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