More Drugless Ways to Control Hypertension

Here are more ways to control hypertension without the use of drugs. These guidelines were issued by the Department of Health (DOH) in Manila and are recommended for those with mild hypertension (those with a reading of 140/90) who have no underlying disease.

EXERCISE REGULARLY. Exercise leads to weight loss which, in turn, lowers your blood pressure. So if you're hypertensive and are overweight, a little exercise can solve both problems.

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If you haven't been exercising for a long time now, have a medical checkup before you embark on a fitness program. Begin gradually and work your way up to a level that's not too taxing for you.

Contrary to popular belief, you don't have to use expensive equipment or join a marathon to benefit from exercise. Neither should exercise leave you out of breath and close to a heart attack.

Walking is simple yet it is a good exercise for most people. So is swimming, jogging, or aerobic dancing. Proceed at your own pace and you'll be surprised at the results.

"You should exercise at least three times a week. That will keep you in good shape and lower your blood pressure," said Dr. Desiree M. Narvaez, a medical specialist formerly with the DOH Non-Communicable Disease Control Service.

REDUCE SALT INTAKE. People with hypertension think they're doomed to a life without salt. This is impossible since salt is found in all plants and animals and is required for the normal functioning of the body. Salt restriction - not the avoidance of salt - applies mainly to hypertensive individuals who are "sodium-sensitive" or those whose readings soar whenever they take excessive salt.

"It's not true that everyone with hypertension must follow a salt-free diet. Only certain individuals need to reduce their intake appreciably. You can determine if you're one of them by going on a strict low-salt diet for a few weeks. If your blood pressure doesn't drop much, then you are probably not salt-sensitive and can enjoy the health advantages (and pleasures) of moderate salt intake without risk," revealed Dr. Isadore Rosenfeld of the New York Hospital - Memorial Sloan-Kettering Cancer Center in "The Best Treatment."

If you happen to salt-sensitive, decrease your total salt intake to less than one teaspoon a day to reduce hyperten¬sion. The body's daily requirement is half a grain (or a quarter teaspoon), but many people consume three to four teaspoons of salt daily.

"For people trying to cut back on sodium, hiding the salt shaker won't do the job. About 70 percent of our sodium intake comes from processed foods, so it's important to read ingredient labels. Foods notoriously high in sodium include salted pretzels, sausages, pickles, tomato juice and canned vegetables," said Larry Katzenstein, senior editor of American Health magazine.

Other high-salt goodies include bacon and ham, luncheon meats, and cheese and cheese products. Hold the ketchup, mustard and soy sauce as well or your blood pressure could shoot up like a rocket.

LAST BUT NOT THE LEAST, HAVE YOUR BLOOD PRESSURE CHECKED REGULARLY. Visit your doctor regularly to have your blood pressure checked. It's also wise to invest in a sphygmomanometer and learn to take your own blood pressure at home. Various devices are available. Your physician can advice you on which model to buy. (Next: When to treat hypertension.)

More Drugless Ways to Control Hypertension

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