Blood pressure and cholesterol are two things that directly impact your overall health, and even your aviation career. By following these eight tips for improving your blood pressure and cholesterol, not only will you feel better, but you can prevent many health problems that may arise in the future. These simple lifestyle changes can make a big impact on your heart health.
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Why are blood pressure & cholesterol important for my aviation career?
Blood Pressure
If you are an airline pilot holding a Federal Aviation Administration (FAA) Medical Exam Certificate, maintaining normal blood pressure is important to retain your career. High blood pressure increases the risk for heart attacks, strokes, chronic heart failure, and kidney disease. Long term high blood pressure can also cause other health issues, like a detached retina.
Cholesterol
Cholesterol is directly related to heart health. If you eat too much cholesterol, it puts you at higher risk for heart disease. If you maintain a healthy diet, it can help lower your cholesterol to a healthy level. LDL cholesterol is often referred to as the “bad” cholesterol, while HDL cholesterol is often referred to as the “good” cholesterol. As an airline pilot, flight attendant or air traffic controller, you need to know your cholesterol levels. If LDL and/or Triglycerides are high? You need to work toward reducing those numbers. Why? Because it directly affects your blood pressure and “could” cause you
to lose your aviation career or end up with a lifetime of medication.
8 Tips to Improve Your Blood Pressure & Cholesterol
These eight tips are simple changes that you can make that can have a major impact on your heart health, specifically your blood pressure and cholesterol.
1. Buy a Reliable Blood Pressure Cuff
These are my top recommendations:
The UA767F is my top recommendation for a basic upper arm blood pressure monitor.
It is very user friendly and can store readings for up to 4 users. One feature that sets this reader apart is its ability to track the frequency of an irregular heartbeat.
The Omron Platinum Wireless Upper Arm Blood Pressure Monitor has a Bluetooth feature, making it easy to store your readings on your phone. It can store up to 200 readings for 2 people.
The Omron Wireless Upper Arm Blood Pressure Reader is a compact wireless blood pressure monitor that will store up to 80 readings for one user. It also comes with a preformed cuff.
The UA-651BLE is a premium option for a blood pressure reader. This wireless monitor stores all of your readings onto a mobile app. It also has the irregular heartbeat detection and comes with a five year warranty.
2. Schedule semi-annual Total Lipid Panels and A1C blood tests.
A total lipid panel is essentially a complete cholesterol test. It will measure the total amount of cholesterol and triglycerides in your blood. An A1C test will measure your average level of blood sugar over the past three months. If you do not have a primary care doctor, schedule lab tests and a review with me here.
3. Stay hydrated!
It is important to maintain proper hydration on a daily basis. Here is a way to calculate your hydration needs:
4. Incorporate Electrolytes
Incorporating the use of electrolytes can help you maintain good fluid balance. Here are some options to help you add more electrolytes:
Liquid IV
Liquid IV is a powder drink mix that you pour into a bottle of water. It is powered by their trademarked “Cellular Transport Technology” and contains 3 times the electrolytes of most sports drinks.
LMNT
LMNT is a sugar-free, electrolyte rich powder drink mix that you can add into your water. This will provide you with high levels of sodium, potassium, and magnesium, while giving you an electrolyte boost. It has the highest sodium content of all recommendations. Great product for anyone living in a hot climate or endurance athlete.
Gatorade Zero
Gatorade Zero is a great grab-and-go option when you need an electrolyte boost. This sugar free Gatorade drink can be found at most grocery stores, gas stations, and even some airports.
Propel
Propel can either be bought as a drink mix or in a bottle. In addition to electrolytes, it also contains antioxidants and vitamins.
NUUN
NUUN comes in the form of a tablet that will dissolve into your water. It uses only clean ingredients to give you an electrolyte boost. This product has the lowest amount of sodium of all other products listed.
Ultima
Ultima is a water enhancer powder that contains electrolytes. It is sugar free and has no carbs. It contains 6 electrolytes plus trace minerals.
Pedialyte
Did you know that Pedialyte is not just for kids? They make powders and pre mixed bottles of this electrolyte rich drink.
Salt Stick
Salt Stick makes both drink powders and electrolyte chews. These are a good option to keep with you in your bag in case you need something on the go.
5. Read the Labels
Learning to read food labels can help you reduce your overall saturated fat intake and total added sugar intake. Reducing your total added sugar intake can have a positive impact on your blood sugar and blood pressure. Follow these steps when reading the label to make sure that what you are getting is a healthy choice.
6. Get plenty of potassium
Potassium is an essential part of your diet. Potassium helps the kidneys let go of sodium in the body, lowering overall blood pressure. Be sure to keep an ample intake of potassium filled foods in your daily diet. Here are some suggestions for potassium-rich foods.
7. Learn which foods to pair together
Learning to pair your foods at meals and snacks can help you make sure that your body is getting the nutrients that you need. Choose one protein from the list above and pair it with a carb, fat, or fruit and vegetable.
8. Walk after meals
Going for a 15 minute walk after meals can help with your digestion, stress levels, and even your blood sugar balance.
Blood pressure and cholesterol are two things that directly impact your health, and even your aviation career. Following these eight tips for improving your blood pressure and cholesterol will not only help you feel better, but can also prevent many health problems that may arise in the future.
