Heart Health

May is National Blood Pressure Month: How to Manage Your Blood Pressure



If you do find that you have high blood pressure, the first step is to consult with a trusted healthcare provider, who can put you on a plan to help manage this condition. Everyone is very different, so it’s important to discuss with your healthcare provider prior to starting to treat the condition on your own.

In most cases, your healthcare provider will start by assessing your risk factors, your lifestyle, and your other health conditions. High risk or incidences of diabetes can affect your treatment plan for high blood pressure, so getting your diabetes under control is often a first step. Your doctor will likely start first with the biggest things that affect your wellbeing as a whole: diet and exercise.

A healthy diet is a great way to not only manage blood pressure, but also support a healthy body overall. At OVitaminPro.com, we believe that nutrition is at the core of so many different health concerns and with the right guidance and counseling, you can make a huge difference in the way you feel and the condition of your body overall when you take the time to nourish it correctly.

Proper nourishment lies mostly in the foods we eat, but it can also be supplemented with, well, supplements! Our bodies can’t always get what we need from our diets or may have difficulty absorbing certain nutrients. To get a better picture of this, we recommend doing blood testing (we can recommend several labs and tests) to get a complete nutritional picture. Next, identify a diet and supplements that can work well for your needs. For example, for high blood pressure support, we recommend nutritional supplements like:

Plus, you may also find other supplements that can support weight loss or weight management, which can tie in closely to blood pressure.

Exercise is going to be another step in managing high BP, so work with your healthcare provider as well as a trainer to come up with a plan that works for you and your ability level. For example, you may want to consider cardiovascular boosting exercises, such as running or cycling. Or, if you have joint pain, consider something gentler, like yoga or swimming. You’ll be able to find something that works for you!

Hopefully, you’ll be able to catch and treat your condition naturally without having to rely on prescription medications, however, this is between you and your healthcare provider to discuss and decide on. Remember – this is a serious condition that does require guidance.

Want to learn more about these supplements? Give us a call and we’d be happy to help!



May is National Blood Pressure Month: Checking High Blood Pressure

In our last post, we ran down ways to prevent high blood pressure, as well as information on why blood pressure matters. In this post, we’ll discuss how you can actually check your own blood pressure as well as ways to manage the condition, should it affect you.

What Does a Blood Pressure Reading Look Like?
Before you dive into taking your own BP, you should know what you’re looking for. Blood pressure is written as two numbers. The first is your systolic pressure, and this represents the pressure in your blood vessels when your heart beats. The second is your diastolic pressure and this is the pressure in your vessels when your heart rests between beats.

Normal blood pressure is at or less than 120/80, or 120 mmHg (systolic) and 80 mmHg (diastolic). If you’re above that, you’re considered at risk for high BP (prehypertension) or you are high risk for high blood pressure.

How to Check Your Blood Pressure

First, you need to prepare your body for this, so find a quiet place – you’ll need to listen to your heartbeat. Make sure that you feel relaxed, comfortable, and at ease. You may also want to use the bathroom before you check as a full bladder can sometimes affect your blood pressure reading.

Once you’ve settled in, take a deep breath, roll up your sleeve, and rest your arm comfortably at heart level, stretched out (a chair next to a table works great) with the palm facing up. Sit up straight and don’t cross your legs.

Then, it’s time to check using either a manual or digital blood pressure monitor. You’ll want to locate your pulse inside the bend of your elbow (use your index and middle fingers to press lightly) and then secure the cuff of the machine over the artery where you’ve located your pulse. Inflate and deflate the cuff (depending on the model of machine you have, this step can range from inflating manually to pressing a button) and use a stethoscope to hear the beat of your pulse (if you’re doing this manually). If you’re using a manual blood pressure cuff, watch the gauge as you inflate to make sure that it reads about 30 points (mm Hg) above your expected systolic pressure. Then, slowly release the pressure in the cuff, it’ll fall 2-3 points with each heartbeat. Listen for the first pulse beat when you deflate and that will be your systolic pressure. Then, when you can no longer hear the beat, as it deflates, it’ll be your diastolic pressure. If you’re going digital, follow the instructions of your make and model of blood pressure monitor. (HINT: Want to see this in action? Here’s a good YouTube video to walk you through taking your BP.)

Once you have your reading, record it along with any notes that can affect the reading, such as stress, diet, exercise, etc. Keep a record for you to review with your healthcare professional to discuss your risk for high BP or other health concerns.



May is National Blood Pressure Month: Know Your BP

Do you know what your blood pressure usually hovers around? If you don’t, you’re not alone. Most of us don’t even think about our blood pressure, but having yours at a healthy level can mean a longer life and fewer health concerns.

In the United States alone (according to the CDC), 67 million adults have high blood pressure – that’s 1 in every 3 adults. Sadly, only about half of those with high blood pressure have their condition under control.

Monitoring your blood pressure regularly is one way to stay ahead of the curve when it comes to high blood pressure, but there are many other ways that you can naturally reduce your risk or care for yourself if you do end up having it.

Why Does High Blood Pressure Matter?

High blood pressure contributes to hundreds of thousands of deaths each year as it’s connected closely with serious health concerns like heart attacks, strokes, chronic heart failure, and kidney disease.

What Causes High BP?

High BP can be caused by genetics, your lifestyle, or can be associated with other conditions (like kidney disease). While you can’t control all of the factors that can cause high blood pressure, you can make some changes in your lifestyle to lower your risk or help manage this condition.

How to Prevent High Blood Pressure

Here are some ways that you can start taking action now against high blood pressure:

  • Eat a healthy diet full of fresh fruits and vegetables.
  • Get more potassium and fiber, which can help lower your risk.
  • Avoid high levels of sodium, which can contribute to high BP as well as a host of other health issues.
  • Maintain a healthy weight through regular exercise and healthy diet.
  • Stay active, as physical activity can help lower blood pressure. Try to squeeze in at least 30 minutes every day to get moving.
  • Stop smoking. Smoking injures blood vessels, speeds up the hardening of the arteries, raises risks for stroke and heart disease, and it can greatly affect blood pressure.

There are just a few ways that you can reduce your risk for high blood pressure. In our next post, we’ll run through how to actually check your blood pressure and things that you can do help manage high blood pressure if you do end up with the condition.


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