Month: September 2018

Travel is many things—a break, an opportunity, and, occasionally, a whole lot of stress. And when you’re trying to manage your high blood pressure on the go, it only adds to the stress. No matter your destination, or if you’re hitting the road for work or leisure, you can’t leave your heart health at home.

Proper precautions and the right tools are as essential as your travel toothbrush (just ask your travel companions). The good news is that with a little effort, you can successfully manage your blood pressure and enjoy your travel, too.

Here are a few must-haves and must-dos to to add to your travel packing and prep list:
 

Take a trip…to your doctor

If you struggle to manage your high blood pressure, this is a must. First and foremost, your doctor can determine if travel is safe for you.

Once you have the go-ahead, they can advise on how to avoid issues and provide management tips for your specific concerns. This is especially true if you’re traveling by air since symptoms of hypertension worsen at higher altitudes.

Also, don’t forget to make sure you have enough refills of your prescriptions to last for the duration of your trip!

Take a hike

We promise, we mean this in the literal sense. Not only is walking a great way to get acquainted with your destination, it’s also one of the best ways to keep your blood pressure in check.

Regular physical activity (about 30 minutes per day) has been shown repeatedly to help lower and maintain a healthy blood pressure.  Just be sure to talk to your doctor about what’s healthy for you.

Even if you’re traveling for business and can’t get out into nature, you can take the stairs, walk around the block on a break, or park at the far end of the parking lot when you get back to the hotel.
 

Take some certainty

Away from home and your usual resources, it can be hard to know for certain how well you’re managing your blood pressure. A wrist monitor (like the Premium Wrist Blood Pressure Monitor) allows you to bring that confidence with you.

This advanced, multi-user monitor provides trusted accuracy in a lightweight, travel-friendly package. It is even equipped with a sensor that lights up blue when you are correctly positioned at heart level.  This helps ensure accurate results, even for people who are used to taking their blood pressure with an upper arm monitor when they’re at home.  
 

Take a deep breath

It’s not a secret that stress can raise your blood pressure (sometimes significantly), and travel comes with more than its fair share of stress.

When you’re feeling the strain of travel (or life) it can help to take a beat and breathe in deep. In fact, slowing your breathing to six breaths every 30 seconds has been shown to temporarily lower blood pressure.

While deep breathing can’t replace medication, it can help your other management tools do their jobs better.
 

With a little preparation and the right equipment, there’s no reason to stress over managing your blood pressure on the road. Just remember to consult a professional, pack the right tools, take a hike, breathe deeply, and, of course, enjoy your travels.

When it comes to a heart-healthy, blood pressure friendly diet there’s a lot of “no.” No red meat, no salt, no sweets—It’s enough to send your stress levels through the roof (which is also bad for your blood pressure). 

The bad news is there’s no single secret of how to lower blood pressure to a healthy level, which according to the American Heart Association is less than 120/80 mm Hg.  The good news is that the dietary path to a healthier heart has a whole lot of “yes.” 

We put together a list of just a few of the “yes” foods to help you reduce and control your blood pressure.
 

10 HEART-HEALTHY FOODS

Pistachios

These addictive, snack-time favorites are packed with healthy fats that taste good and are good for you. Just be sure to lose the salt. If you’re not a fan of pistachios or you’re just looking for variety, other tree nuts, like almonds and walnuts, are also great for reducing blood pressure, both the systolic and diastolic readings (the upper and lower numbers).
 

Spinach

This one may seem obvious, but how familiar are you with spinach’s super powers? Not only does it deliver good stuff like folic acid and potassium, it also flushes out the bad stuff, like excess sodium. Popeye’s penchant aside, spinach isn’t the only green with these super powers. Basically, if it’s green, leafy, and (preferably) raw, your heart will thank you.

Blueberries

Pretty much everything in this pint-sized superfood is working to make your heart healthy. Potassium and antioxidants keep your blood pumping. Even the color, a pigment called anthocyanin, helps keep arteries wide and flexible. That means they not only lower your blood pressure, but also improve your overall heart health.

Yogurt

If all this blueberry talk has you thinking about parfaits, we have some good news. Low-fat yogurt, and all its calcium-rich goodness is a great food to reduce your blood pressure. Calcium helps keep your blood vessels working like they should. That means you can layer on the heart-healthy and guilt-free goodness.
 

Apples

“An apple a day helps to lower blood pressure naturally,” doesn’t have the same ring to it, but it’s just as true. Even if your blood pressure is where it should be, the antioxidants in this sweet treat help to stave off issues down the road.

Figs

This fruit of the ficus often gets overlooked unless it’s followed by Newton. Excess sodium in the diet can lead to potassium deficiency, which causes high blood pressure. Rich in potassium, figs restore balance and help lower blood pressure. This sweet, chewy, and slightly crunchy fruit deserves to break free of the cookie and into your heart-healthy diet. 

Olive Oil

This kitchen essential can be a real lifesaver. Packed into this multitasker’s arsenal is a whole bunch of fatty acids and antioxidants. Polyphenols, a protective antioxidant, keeps your blood vessels flexible and help lower high blood pressure. Use it as a butter replacement and you’ll reap even more benefits on your path to reducing your blood pressure.

Garlic

When it’s not warding off vampires and bringing some serious flavor to the party, garlic helps to give your heart a break. This beautiful bulb can boost nitric oxide levels, which helps your blood vessels relax. That means your heart doesn’t have to work as hard.

Green Tea

Caffeine addicts, rejoice! Often labeled as a troublemaker, caffeine finds its redemption in tea. While a single cup won’t do much, long-term intake can noticeably reduce your blood pressure and your risk of stroke and coronary artery disease. Green tea is best, but you’ll also get these benefits from black tea.

Dark Chocolate

Yes, there is a catch. Like all good things, chocolate is better in moderation, or at least it is better for you. That being said, a bite of dark chocolate (at least 60% cacao) contains antioxidants that have been shown to help lower blood pressure. Just don’t be tempted to eat the whole bar!

With options this diverse and delicious, it’s easy to say yes to a heart-healthy diet. Of course, nutrition is only part of the picture. Regular exercise and any medication, both prescribed by your doctor, can work with these super foods to help reduce blood pressure.