{"id":16417,"date":"2022-06-10T03:18:11","date_gmt":"2022-06-10T03:18:11","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=16417"},"modified":"2022-06-10T03:39:53","modified_gmt":"2022-06-10T03:39:53","slug":"i-have-been-diagnosed-with-high-blood-pressure-what-should-i-do","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/10\/i-have-been-diagnosed-with-high-blood-pressure-what-should-i-do\/","title":{"rendered":"I Have Been Diagnosed With High Blood Pressure, What Should I do?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Hypertension, or high blood pressure, has become one of the most common diagnoses in the United States. Nearly<\/span><a href=\"https:\/\/www.cdc.gov\/bloodpressure\/facts.htm\"> <span style=\"font-weight: 400;\">one in two adults<\/span><\/a><span style=\"font-weight: 400;\"> struggle with high blood pressure, and this number only continues to rise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make matters worse, hypertension is an invisible illness. About <\/span><a href=\"http:\/\/www.measureuppressuredown.com\/PR\/highBPStats_pr.asp\"><span style=\"font-weight: 400;\">20% of Americans<\/span><\/a><span style=\"font-weight: 400;\"> are unaware they suffer from it, although 1,000 deaths per day are caused by high arterial pressure. Unfortunately, there are rarely symptoms until the abnormal pressure has dealt significant damage to the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your doctor diagnoses you with high blood pressure, it\u2019s normal to feel stressed about your wellness, especially if you weren&#8217;t expecting the news. However, I&#8217;d urge you to consider the diagnosis as an opportunity to change course. As scary as your current numbers might be, it is absolutely possible to lower them and restore your health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High blood pressure is a manageable disease. With some work, you may be able to manage your<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/22\/what-do-people-mean-by-cardiovascular-health\/\"> <span style=\"font-weight: 400;\">cardiovascular health<\/span><\/a><span style=\"font-weight: 400;\"> without ever reaching my operating table.<\/span><\/p>\n<h2>Understanding blood pressure and metabolic health<\/h2>\n<p><span style=\"font-weight: 400;\">I take the view that the first step in the healing process is education. This applies for blood pressure and metabolic health too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your blood pressure reading is determined by the force of blood against your arterial walls as it circulates through your body. This force is created by the heart as it pumps blood and by the resistance of your arteries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two major readings: systolic (the heart is beating) and diastolic (the heart is at rest).<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/10\/10\/our-healthy-blood-pressure-guide\/\"> <span style=\"font-weight: 400;\">Healthy blood pressures<\/span><\/a><span style=\"font-weight: 400;\"> are typically at or below 120\/80 mm Hg. The higher these numbers are, the more strain is being placed on your arteries &#8211; and consequently, your metabolic health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High blood pressure contributes to a number of<\/span><a href=\"http:\/\/www.measureuppressuredown.com\/PR\/highBPStats_pr.asp\"> <span style=\"font-weight: 400;\">life-threatening illnesses<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">69% of people who experience a first heart attack have hypertension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">77% of people who have a first stroke are diagnosed with high blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">74% of people with chronic heart failure may have hypertension<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have recently been diagnosed with high blood pressure, your primary care physician has likely explained these risks in greater detail.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if the news may not be positive, understanding blood pressure numbers and what they mean provides you with an opportunity to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/02\/26\/how-to-create-achievable-goals-to-help-you-on-your-heart-health-journey\/\"> <span style=\"font-weight: 400;\">restore your metabolic health<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2>Improving heart health by lowering blood pressure<\/h2>\n<p><span style=\"font-weight: 400;\">After the initial shock of your diagnosis has been addressed, you&#8217;ll want to begin the process of lowering blood pressure<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/03\/07\/can-stress-increase-your-risk-of-developing-heart-disease\/\"> <span style=\"font-weight: 400;\">without increasing stress<\/span><\/a><span style=\"font-weight: 400;\">. In my experience, this is best accomplished through sustainable lifestyle changes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A wealth of current research reinforces the following steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change your diet to<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/04\/24\/the-effect-of-keto-diets-on-metabolic-health\/\"> <span style=\"font-weight: 400;\">focus on whole foods<\/span><\/a><span style=\"font-weight: 400;\"> and minimize processed foods. This means reducing your frequency of eating out, or picking different menu items to accommodate your changing habits. Studies have also correlated the reduction of alcohol with the<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2468266717300038\"> <span style=\"font-weight: 400;\">reduction of high blood pressure.<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/05\/best-exercises-to-improve-your-cardiovascular-health\/\"><span style=\"font-weight: 400;\">Exercise at least once per day<\/span><\/a><span style=\"font-weight: 400;\">, focusing on load-bearing movements that reinforce your bones and muscles. Feel free to start small and work your way to more intensive movement over time. I recommend no less than 30 minutes per day, five days per week. Resistance training has been linked to<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/hypertensionaha.111.177071\"> <span style=\"font-weight: 400;\">significant blood pressure reduction<\/span><\/a><span style=\"font-weight: 400;\">, even for groups experiencing prehypertension factors.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">There is a<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2268875\/\"> <span style=\"font-weight: 400;\">substantial amount of evidence<\/span><\/a><span style=\"font-weight: 400;\"> to suggest high levels of stress have an impact on high blood pressure readings. While it&#8217;s not possible to eliminate all stress factors from your life, do what you can to control your physiological response with meditation, relaxation, or practicing a hobby. Getting enough sleep may also help to control<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2913764\/\"> <span style=\"font-weight: 400;\">cortisol related hypertension<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are some of the first steps to consider while addressing hypertension &#8211; but they are certainly not the only options. A lasting reduction in blood pressure is best accomplished with a far-sighted strategy, particularly one crafted by a healthcare provider.\u00a0 Importantly, the need for pharmaceutical treatment of high blood pressure can be reduced or eliminated in many cases with a focus on diet and lifestyle.<\/span><\/p>\n<h2>Long term strategies for maintaining cardiovascular health<\/h2>\n<p><span style=\"font-weight: 400;\">While maintaining lowered blood pressure is a great step in the right direction, it&#8217;s only one piece of the metabolic health puzzle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to focus on all<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/05\/09\/what-are-the-easiest-ways-to-improve-metabolic-health\/\"> <span style=\"font-weight: 400;\">five metabolic health factors<\/span><\/a><span style=\"font-weight: 400;\"> to protect your heart:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cholesterol<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triglycerides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waist circumference<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Of course, maintaining cardiovascular health is easier said than done. This process is a journey rather than a destination, and if you&#8217;re currently struggling with high blood pressure, it may take time to get the results you want.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the best ways to improve your cardiovascular health and maintain low blood pressure is to work alongside a<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/health-coaching\/\"> <span style=\"font-weight: 400;\">metabolic health coach<\/span><\/a><span style=\"font-weight: 400;\">. I&#8217;ve seen people make major metabolic changes that dramatically alter their lives for the better.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure where to begin your blood pressure journey, start by using my free<\/span><a href=\"https:\/\/ifixhearts.co\/\"> <span style=\"font-weight: 400;\">Health Wellness Calculator<\/span><\/a><span style=\"font-weight: 400;\"> to identify potential risk factors. This will give you tailored recommendations for how to improve your cardiovascular health, and provide some groundwork for next steps.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hypertension, or high blood pressure, has become one of the most common diagnoses in the United States. Nearly one in two adults struggle with high blood pressure, and this number only continues to rise. To make matters worse, hypertension is an invisible illness. About 20% of Americans are unaware they suffer from it, although 1,000 &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2022\/06\/10\/i-have-been-diagnosed-with-high-blood-pressure-what-should-i-do\/\"> <span class=\"screen-reader-text\">I Have Been Diagnosed With High Blood Pressure, What Should I do?<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"passster_activate_protection":null,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","site-sidebar-layout":"right-sidebar","site-content-layout":"plain-container","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[7],"tags":[19,31,20,21,18,9],"class_list":["post-16417","post","type-post","status-publish","format-standard","hentry","category-blog","tag-blood-pressure","tag-cardiovascular-health","tag-high-blood-pressure","tag-hypertension","tag-metabolic-disease","tag-metabolic-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>I Have Been Diagnosed With High Blood Pressure, What Should I do? | Ovadia OLD Site<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"I Have Been Diagnosed With High Blood Pressure, What Should I do? | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"Hypertension, or high blood pressure, has become one of the most common diagnoses in the United States. Nearly one in two adults struggle with high blood pressure, and this number only continues to rise. To make matters worse, hypertension is an invisible illness. About 20% of Americans are unaware they suffer from it, although 1,000 &hellip; I Have Been Diagnosed With High Blood Pressure, What Should I do? 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Nearly one in two adults struggle with high blood pressure, and this number only continues to rise. To make matters worse, hypertension is an invisible illness. About 20% of Americans are unaware they suffer from it, although 1,000 &hellip; I Have Been Diagnosed With High Blood Pressure, What Should I do? 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