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High blood pressure and tobacco don’t mix. If you smoke cigarettes, cigars, or pipes, try to quit. If people you live with smoke, ask them to quit, too. If they can’t, they should always smoke outside.
Here are some good reasons to give up smoking. Smoking:
- Can make high blood pressure worse. Smoking damages artery linings, makes your heart beat faster, and makes blood vessels less able to react to blood pressure changes.
- Lowers blood levels of good cholesterol (HDL) and raises blood levels of bad cholesterol (LDL).
- Makes it harder to exercise.
- Makes it easier for blood to clot.
- Raises your risk of serious illness and death from many diseases. These include cancer, clogged arteries, heart disease, and heart failure.
Kick the habit
The US Surgeon General’s Office offers this countdown to quit smoking:
| 5 days before your quit date |
Think about why you should quit. Tell your friends and family you are planning to quit. Stop buying cigarettes. |
| 4 days before your quit date |
Be aware of when and why you smoke. Think of other things that you can hold in your hand instead of a cigarette. See what habits or routines you can change that will help you avoid smoking. |
|
3 days before your quit date |
Think of what you will do with the money saved when you stop buying cigarettes. Make a list of people you can call when you need support. |
| 2 days before your quit date |
Buy a nicotine patch or nicotine gum. Or, get a prescription from your doctor for a nicotine inhaler, nicotine nasal spray, or non-nicotine pill. |
| 1 day before your quit date | Put away lighters and ashtrays. Throw away all cigarettes and matches. Clean your clothes to get rid of the smell of cigarette smoke. Clean your car out, too. |
| Quit day |
Keep very busy. Remind family and friends that this is your quit day. Stay away from alcohol, give yourself a treat, or do something special. |
| Smoke free |
Congratulations! |
If you “slip” and smoke, don’t give up. Set a new date to get back on track. Call a friend or “quit-smoking” support group. Eat healthy food and get more exercise. These steps will help get you ready to try again.
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