Hypertension
Exercise Guidelines
* Obtain physician clearance before commencing
an exercise program.
* Avoid holding breath and straining during
exercise.
* It may be wise to record blood pressure prior
to and after exercise.
* Move slowly when making the transition from
the floor position to a standing position.
* Program needs to modified if other conditions
are present (e.g. diabetes).
* Resistance training should be used as a supplement
to endurance training.
* Avoid exercises that place head below shoulders
(e.g. decline bench press) and exercises where free weights
are lifted above the head (e.g. military press).
* Be aware that certain blood pressure medications
can alter heart rate response to exercise.
Nutrition Guidelines
* It is wise to follow the DASH (Dietary Approaches
to Stop Hypertenstion) diet. This diet emphasizes fruits,
vegetables and low-fat dairy products. The combination of
vitamins and minerals appears to exert beneficial affects
on blood pressure.
* A high-salt diet should be discouraged. Avoid
foods with high salt levels such as canned soups and avoid
adding salt to foods.
* Beneficial fats (mono and polyunsaturated)
appear to help control blood pressure. These can be found
in fatty fish (e.g. salmon), nuts, seeds, vegetable oils,
avocado.
* If hypertension is associated with being
overweight it is highly recommended that processed, high-fat
foods be avoided (e.g. French fries, donuts, muffins).
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