Other
Factors
Fats,
Carbohydrates, and Protein. Varying the amount and type
of fats, carbohydrates, and protein in the diet has little, if
any, effect on blood pressure. But for overall heart health, it
is crucial to limit the amount of fat in your diet, especially
the saturated fat found in foods like fatty meats and whole milk
dairy foods. Saturated fats raise your blood cholesterol level,
and a high blood cholesterol level is another risk factor for
heart disease. Foods high in fat are also high in calories.
Remember,
foods high in complex carbohydrate (starch and fiber) are low
in fat and calories--so eating these foods in moderate amounts
instead of high fat foods can help you to lose weight if you are
overweight or to prevent you from gaining weight.
Caffeine.
The caffeine in drinks like coffee, tea, and sodas may cause blood
pressure to go up, but only temporarily. In a short time your
blood pressure will go back down. Unless you are sensitive to
caffeine and your blood pressure does not go down, you do not
have to limit caffeine to prevent developing high blood pressure.
Garlic
or Onions. Increased amount of garlic and onions have
not been found to affect blood pressure. Of course, they are tasty
substitutes for salty seasonings and can be used often.
Stress
Management. Stress can make blood pressure go up for
a while and over time may contribute to the cause of high blood
pressure. So it's natural to think that stress management techniques
like biofeedback, meditation, and relaxation would help prevent
high blood pressure. But this doesn't seem to be the case: the
few studies that have looked at this have not shown that stress
management helps to prevent high blood pressure. Of course, stress
management techniques are helpful if they help you feel better
or stick to a weight-loss and/or exercise program.
After
going through all the things that may affect
blood pressure, it's worth noting again the things that are sure
to help you prevent high blood pressure:
1)
Maintaining a healthy weight--losing weight if you are overweight,
2)
Being more physically active,
3)
Choosing foods low in salt and sodium, and
4)
If you drink alcoholic beverages, doing so in moderation.
By
following these guidelines, you can help reduce or prevent high
blood pressure for life--and, in turn, lower your risk for heart
disease and stroke.
Return
to link in "How Can You Prevent High Blood Pressure?"
section.
| A
SAMPLE WALKING PROGRAM
|
|
|
Warm
Up |
Target
Zone Exercising * |
Cool
Down Time |
Total
|
| Week
1 |
|
Session A |
Walk
normally 5 min. |
Then
walk briskly 5 min. |
Then
walk normally 5 min. |
15
min. |
|
Session B |
--Repeat
above pattern-- |
|
Session C |
--Repeat
above pattern-- |
Continue with at least three exercise sessions during
each week of the program. If you find a particular week's
pattern tiring, repeat it before going on to the next
pattern. You do not have to complete the walking program
in 12 weeks.
|
| Week
2 |
Walk
5 min. |
Walk
briskly 7 min. |
Walk
5 min. |
17
min. |
| Week
3 |
Walk
5 min. |
Walk
briskly 9 min. |
Walk
5 min. |
19
min. |
| Week
4 |
Walk
5 min. |
Walk
briskly 11 min. |
Walk
5 min. |
21
min. |
| Week
5 |
Walk
5 min. |
Walk
briskly 13 min. |
Walk
5 min. |
23
min. |
| Week
6 |
Walk
5 min. |
Walk
briskly 15 min. |
Walk
5 min. |
25
min. |
| Week
7 |
Walk
5 min. |
Walk
briskly 18 min. |
Walk
5 min. |
28
min. |
| Week
8 |
Walk
5 min. |
Walk
briskly 20 min. |
Walk
5 min. |
30
min. |
| Week
9 |
Walk
5 min. |
Walk
briskly 23 min. |
Walk
5 min. |
33
min. |
| Week
10 |
Walk
5 min. |
Walk
briskly 26 min. |
Walk
5 min. |
36
min. |
| Week
11 |
Walk
5 min. |
Walk
briskly 28 min. |
Walk
5 min. |
38
min. |
| Week
12 |
Walk
5 min. |
Walk
briskly 30 min. |
Walk
5 min. |
40
min. |
Week 13 and thereafter:
Check your pulse periodically to see if you are exercising
within your target zone. As you get more in shape, try
exercising within the upper range of your target zone.
Gradually increase your brisk walking time to 30 to 60
minutes, three or four times a week. Remember that your
goal is to get the benefits you are seeking and enjoy
your activity.
|
* Here's how to check if you are within your target heart
rate zone:
1) Right after you stop exercising, take your pulse: Place
the tips of your first two fingers lightly over one of
the blood vessels on your neck, just to the left or right
of your Adam's apple. Or try the pulse spot inside your
wrist just below the base of your thumb.
2) Count your pulse for 10 seconds and multiply the number
by 6.
3) Compare the number to the right grouping below: look
for the age grouping that is closest to your age and read
the line across. For example, if you are 43, the closest
age on the chart is 45; the target zone is 88-131 beats
per minute.
Return to top of "Sample Walking
Program"
|
| AGE |
TARGET
HEART RATE ZONE |
| 20
Years |
100-150
beats per minute |
| 25
Years |
98-146
beats per minute |
| 30
Years |
95-142
beats per minute |
| 35
Years |
93-138
beats per minute |
| 40
Years |
90-135
beats per minute |
| 45
Years |
88-131
beats per minute |
| 50
Years |
85-127
beats per minute |
| 55
Years |
83-123
beats per minute |
| 60
Years |
80-120
beats per minute |
| 65
Years |
78-116
beats per minute |
| 70
Years |
75-113
beats per minute |
SOURCE: Exercise and Your Heart, National Heart, Lung,
and Blood Institute and the American Heart Association,
NIH Publication No. 93-1677.
|
Reference:
National Heart, Lung, and Blood Institute Information Center
