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Whether you are trying to reduce your high blood pressure or whether you are trying to stave of getting high blood pressure, there are a couple of things that you can do. However, just like giving up smoking or drinking, it means lifestyle alterations which are always very hard to instigate. Essentially, safely lowering high blood pressure means exercise, diet and altering behavior.

This piece will give tips for safely lowering high blood pressure, none of which present any risk to you unless I mention them in this piece.

The first thing to do, if you are worried about your blood pressure (BP), is to buy a BP monitor. They are not expensive but they are very comforting. Sure, you can go to your doctor to have your BP checked, yet there are reasons why this tactic is not exact.

For example, there is something called the ‘white coat effect’, which means that patients who are made anxious by doctors can show a 25-50 point higher reading than is the actual case. However, you should take your BP monitor to your doctor to check it with the one there.

Once you identify what your BP should be for your age and you have the ability to get an accurate measurement of your BP, you are in a situation to verify your progress in reducing it.

The first thing to do is regulate your weight. In order to do this, you will probably have to to lose weight and to do this there are two tactics, both of which you ought to take. The first is exercise and the second is diet. The exercise constituent does not have to be strenuous – my medical doctor told me to walk thirty minutes every morning and each evening.

The diet part is the only advice I will give that requires checking with your GP. Sodium or table salt is positively linked to water retention, weight and high blood pressure. However, giving up salt can get perilous if you have certain complications (especially thyroid) or if you live in a hot country. Therefore, check the sodium diet with your GP.

If you smoke or drink alcohol to excess that will raise your BP. Maybe it never did whilst you were younger, but as your body gets older, it certainly will. Smoking and drinking to excess frequently will elevate your BP. No question about it.

Cut down on heavy foods like fatty meat. Not give up, but attempt to substitute more fresh vegetables and fruit. This can be integrated into your diet easily enough.

Mood affects your BP, so try to stay calm. This might mean taking up relaxation techniques such as meditation or yoga, but it could also only mean watching a film, going for a walk or listening to some classical music.

Swimming is very relaxing for me and many others too. It is a way of relaxing and fighting the flab at the same time. Furthermore, coupled with some of the other suggestions for safely lowering high blood pressure might help keep you off tablets for the remainder of your life.

Owen Jones, the writer of this article writes on several of topics, but is currently involved with work on high blood pressure charts. If you want to know more or check out some great offers, just go to our website at High Blood Pressure Recipes.

These days many individuals in their Forties and Fifties are being told that they have high blood pressure and that unless they make major lifestyle alterations soon, then they will be on blood pressure tablets for the remainder of their lives. The fact is, that once your body gets used to these tablets it is extremely difficult to get off them.

Therefore, if you have been given this word of warning, take it seriously. The doctor’s advice can take different forms, but it usually encompasses: lose weight; give up smoking and drinking; take more exercise and eat less salt.

In the spirit of this latter bit of advice, I have put three low salt soup recipes from three different countries in this piece. I hope you enjoy them.

Recipe One: Germany

Two Bean Soup (Zwei Bohnensuppe) (Serves Four)

1 1/4 cups white beans, dry 1 cup cut green beans 1 green onion, chopped 1 potato, peeled & diced 2 tbls unbleached flour

Garnish =================== 4 oz ham, chopped 1/4 cup celery,chopped 1 onion, yellow, diced 1 tbls unsalted butter (optional) 3/4 cup beef broth, unsalted 1/4 tsp pepper 1 parsley, sprig

The beans can be either fresh or frozen, but do not use canned. Boil the beans until softish; add the potato and continue to boil. Add the flour to thicken when the potato is cooked. Stir well. Serve in bowls and then add the garnish. Crispy bread is a good accompaniment.

Recipe Two: Ireland

Sorrel Soup (Serves Eight)

1 lb Sorrel 3 oz unsalted butter (or margarine) 1 large onion, chopped 2 tbsp flour (heaped) 2 1/2 l stock 2 tbsp breadcrumbs 1 pepper 2 egg yolks 150 ml cream

Wash the sorrel well and chop it up. Heat the butter or margarine in a saucepan and just soften the sorrel and onion in it. Sprinkle the flour on to the vegetables and mix well. Let it cook for around 1 minute. In the meantime bring the stock to the boil, then add to the pan. Add the breadcrumbs, add pepper to taste, and bring to the boil, then simmer for about 1 hour covered. (It can become liquidized at this point, if liked). Whisk the egg yolks with the cream and add a little of the hot soup to the mixture, stirring well; then add gradually to the soup pot, stirring well on the heat, being careful not to let it boil.

Recipe Three: Russia

Borsch (Serves eight)

1 cup navy beans, dry 2 1/2 lb beef, lean 1/2 lb slab bacon 10 cups cold water 1 bay leaf 8 whole peppercorns 2 cloves garlic 2 tblsp parsley, dried 1 carrot 1 celery stalk 1 red onion, big, chopped 1 tsp salt (optional) 8 beetroots for soup 2 beetroots, small 2 cups green cabbage, shredded 2 leeks, large, sliced 3 potatoes, cut into eighths 1 tin (1 lb 13 oz) tomatoes 1 tbspn tomato paste 3 tbspn red wine vinegar 1 lb kielbasa (optional) 2 tbspn flour 1 tbspn butter, melted 1/2 cup sour cream (optional)

Cover beans with water and allow to soak overnight; cook until tender; drain; set aside. Place beef, bacon and water in substantial soup pot; bring to the boil. Skim fat from surface. Add bay leaf, peppercorns, garlic, parsley, carrot, celery, onion. Cover and simmer on a low heat for about 1 1/2 hours.

Scrub beetroots for soup and cook in boiling water until tender, around 45 minutes; drain and dispose of water; cool. Peel and cut every beetroot into eighths. Scrub small beetroots; grate; cover with water to soak.

Remove meat from soup; lay aside. Strain soup into another pot and add cooked beetroot, cabbage, leeks, potatoes, tomatoes, tomato paste, vinegar, sugar, beef and bacon.

Return to the boil and simmer for 45 minutes. Cut kielbasa into pieces and add with navy beans to soup. Simmer 20 minutes longer. Blend flour and butter together to make a paste. Stir into soup to thicken slightly. Strain raw beets, saving liquid yet discarding beetroots. Add beetroot liquid to soup.

Additional sugar or vinegar can be added for a sweeter or sourer flavour. Cut meat and place in individual soup bowls. Pour hot soup with vegetables on to meat. Garnish every serving with a spoonful of sour cream, if desired.

Owen Jones, the writer of this piece writes on several of topics, but is currently involved with work on high blood pressure charts. If you want to know more or check out some great offers, just go to our website at High Blood Pressure Recipes.

Putting on weight and doing less exercise is a characteristic pattern of life for middle-aged individuals of both sexes. Whilst we are young, our metabolisms can deal with most things we throw at it but we start our careers on the bottom rung and perhaps even have a young family to take care of. This all burns up our calories quite unsurprisingly.

However, as we become older our metabolism slows down; we may get a manager’s job and our kids leave home. This all has the result of calories being stockpiled on our waists and thighs. However, there are a few things that can be done about it, but it in essence boils down to taking more exercise and watching what we eat.

This usually has the effect of giving us hypertension, which is what most individuals call high blood pressure. The point of this piece is to offer some tips for dealing with high blood pressure. The fact is that if you do nothing about the condition, you will be taking medication for the remainder of your life.

That is OK, if you do not mind taking medication, but most people would rather avoid taking medicine every day.

So the first thing to do is moderate your weight to what it should be. If you do not know what this is, you will have to enquire of a dietitian or your GP. The handy thing about the majority of of the things you ought to do is that they are all connected with good health.

For instance, if you are flabby, you require more exercise and more exercise will also help lower your blood pressure. Two birds with one stone!

It does not take a lot to make a huge difference, if you do nothing at all now. Walking for thirty minutes twice a day will make a colossal difference to your body if you do not walk anywhere now. Strolling will have a knock-on effect. It will make you lose weight, it will bring down your blood pressure and it will massage your internal organs naturally. Swimming works in a similar manner.

Reducing your consumption of salt is a good way of losing weight, yet you do have to seek professional advice on this subject because salt is a vital part of the human diet. However, if you eat too much salt (normally by eating too much processed food), you can change the situation by using herbs and spices instead of salt to augment the flavour of your food.

Other facets of life that escalate blood pressure which do you no use at all anyway are smoking, drinking to excess regularly and allowing yourself to get stressed out. Curing these three habits will have the effect of decreasing your blood pressure.

Taking any of these pointers for dealing with high blood pressure on board will enhance your life and reduce your blood pressure, but you might need to do all of them to get it down if you have a significant problem.

Owen Jones, the writer of this piece writes on several of topics, but is currently involved with work on high blood pressure charts. If you want to know more or check out some great offers, just go to our website at High Blood Pressure Recipes.

High blood pressure, which is also known medically as hypertension, is a condition where the pressure of the blood coursing through your arteries is considerably higher than normal. Most medical practitioners will say that the starting point for people more than eighteen years of age is 120/80. However, there are causes that could make those numbers not normal. Age is one of them.

The first number is the systolic arterial blood pressure, which means that it is the pressure read when your heart contracts, beats or pumps out blood. The second number is whilst the heart sucks in blood, ready to pump it out again.

These figures are given in millimetres of mercury and are stated in mmHg. Higher readings of either of these numbers can indicate a problem. One thing to make clear here is that it is impossible to deduce or estimate the pressure of your blood without using either a sphygmomanometer ( the one your doctor uses in the surgery), which is the gold standard of blood pressure monitoring devices or a home blood monitoring machine.

Blood pressure can be affected by numerous things such as: time of the day, age, weight, height, mood, fitness, diet, level of activity and stress, which may or may not be part of ‘white coat syndrome’ amongst others. ‘White coat syndrome’ is the worry felt by individuals when they have to be examined by a physician. This applies to children more than to any other age group.

Blood pressure also varies during the day, so in order to get an precise reading, it is necessary to take a number of them all at the same time of day. It is also prudent to wait 45 minutes after drinking caffeine or ten minutes after arriving before taking a reading.

So, what is standard? The real answer, although it is maddening, is that only a GP can tell you, however for an adult, they say that it is 120/80, for an adolescent it is 110/70 and for an infant it is 80/45.

However, whilst measuring and evaluating the blood pressure of adolescents, you have to keep in mind that age, sex and height count. Therefore, an adolescent is said to have high blood pressure when the blood pressure is over that of ninety percent of people of his/her age, gender and height.

The causes of hypertension are classed as primary or secondary. Primary means that it is all your body’s fault and secondary means that the cause is something else, say, medication. Hypertension can also be the result of race or other hereditary reasons. Males of African descent are especially at risk.

One of the things you can buy to keep you informed about your family’s blood pressure problems is a home blood pressure monitor. These devices are fairly cheap yet are very accurate, so buy an automatic digital monitor but take it to your medical doctor to be sure that it is accurate and ask for the readings that are pertinent to all the members of your family.

Owen Jones, the writer of this piece writes on several of topics, but is currently involved with work on the cause of high blood pressure. If you want to know more or check out some great offers, please go to our website at High Blood Pressure Recipes.