New Years Resolution to Decrease Blood Pressure?

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Blood pressure is the force of blood against the walls of arteries. The ideal range for blood pressure is less than 120/80.


Blood pressure rises and falls throughout the day; however, when blood pressure stays elevated over time it’s called high blood pressure (also known as Hypertension) and is correlated with cardiovascular disease. High blood pressure is called the "Silent Killer" because it is often present without any apparent symptoms. 

Normal:                              less than 120/80
Prehypertension:                 120/80-139/89
Stage 1 Hypertension:         140/90-159/99
Stage 2 Hypertension:         160/100+

Here a list of ways to reduce blood pressure:

1) Maintain a Healthy Weight
  • If you feel as though you need help maintain your weight, sign up for Healthy Lifestyles weight maintenance class Just Health by emailing Justhealth@slco.org.
2) Be Physically Active
  • Engage in physical activity for a total of 30 minutes on most days of the week.
  • Physical activity doesn’t have to be continuous for 30 minutes, if you are too busy, you can break it up to 10 minutes 3 times a day.
3) Follow a Healthy eating Plan
  • Focus on eating lots of fruits, veggies, and whole grains.
4) Reduce sodium in diet
  • Choose foods that are low in salt and other forms of sodium.
  • Use spices, garlic, and onions to add flavor to your meals without adding more sodium.
5) Drink alcohol only in moderation
  • In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet.
  • If you drink alcoholic beverages, only have a moderate amount- one drink a day for women, two drinks a day for men.
6) Take prescribed drugs as directed
  • Unfortunately high blood pressure is often genetic so for many people taking medication is a necessity. If this is true in your situation, remember that maintaining a healthy lifestyle helps improve the effectiveness of the medication.
7) Stress Management 
  • Prolonged stress can negatively affect our physical, mental, and/or emotional health and therefore it is advised to find stress management tools. When it comes to stress management it is not one-size-fits-all. Try out many different stress management techniques to see what fits you.
  • Try meditation, deep breathing, progressive relaxation, visualization, listening to music, stretching, walking, guided imagery, or even laughing. You can find meditation and guided imagery scripts online- give this one, from youtube.com, a try: http://www.youtube.com/watch?v=OoM57Z8dRUY&feature=related.
8) If you smoke, QUIT

For more information on Blood Pressure, click here.


Healthy Lifestyles has many programs available to help you in your New Years Resolution and your journey of health:

Just Health- Healthy Lifestyles offers a 12 session weight maintenance program called Just Health which is a great way to find balance and gain health. It is a class which is usually held at the Government Center with an opportunity to earn up to 250 points. Topics covered are as follows: nutrition, joyful movement, intuitive eating, goal setting, stress management, emotional eating, and much more. Email Justhealth@slco.org to receive more information or to sign up.


Intrinsic Health Coaching- Most of us think of coaches as someone who gives us guidance by telling us what to do. With intrinsic coaching, the essential ingredient is you. Your thinking and goals are the center of attention. The intrinsic coaching program will help you look within yourself to achieve your own goals and realizations, in order to find out what is holding you back from where you want to be health-wise. Email abglenn@slco.org to receive more information or to sign up.


Living with Chronic Disease- Healthy Lifestyles gives 250 points for participating in the “Living with Chronic Conditions Self-Management Program” which is a program offered throughout the Wasatch Valley aimed at helping people with chronic conditions gain balance and health in conjunction with their disease. Click here for more information, class schedules, and to register.
Post Title : New Years Resolution to Decrease Blood Pressure?

New Years Resolution to Decrease Blood Pressure?,

New Years Resolution to Decrease Blood Pressure?

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