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Handling High Blood Pressure330 Views
What is Hypertension? will start in
What is hypertension? Hypertension is commonly known as high blood pressure. If untreated, this condition can lead to heart disease. Get more information by watching this video.
Description: Handling high blood pressure is important in preventing cardiovascular disease. Thousands of people die every year due to high blood pressur complications. Get a handle on your blood pressure, starting now.
high blood pressure, HBP, heart disease, hypertension, cholesterol, heart attack, systolic, diastolic, high blood pressure diet, cardiovascular disease, dash diet
sodium, salt, salt intake, diet, exercise, activity level
conditions, heart health, cardiovascular health
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Every 33 seconds, someone dies of cardiovascular disease. High blood pressure is often a precursor to heart disease, so preventing and controlling it is essential. Thirty percent of Americans have high blood pressure, or hypertension, and up to a third of them don’t even know it! While extreme hypertension is often regulated with medication, some natural remedies can also help lower blood pressure. A. Blood pressure, which is measured in two ways, is the force at which the heart pumps blood. One measurement B. refers to systolic pressure, which measures blood pressure during heart contractions. C. The other measures diastolic pressure, or the force when the heart is relaxed. Blood pressure is expressed as systolic pressure over diastolic pressure. The optimal blood pressure is 120 over 80, while any measurement above 140 over 90 is classified as hypertension. While high blood pressure is cause for concern, lifestyle changes can often help control this condition. Watching what you eat is the first step to lowering high blood pressure. If you have hypertension, shake that salt habit! Although our bodies require only 500 milligrams of salt each day, most Americans ingest at least 7,000 milligrams! Once you have high blood pressure, too much sodium can make the problem worse. Replace salt with other delicious spices, like basil, dill and rosemary. A. Eating pasture-raised and organic meats is another easy way to lower blood pressure. B. By raising animals on natural grasses and foods, farmers can offer leaner cuts of meat. Following the specifications of the diet known as the dietary approach to stop hypertension, or DASH, can reduce high blood pressure within two weeks. A. The DASH diet recommends a daily consumption of 7 servings of grains, B. 5 servings of fruits C. and 5 of vegetables, D. 4 servings of nuts and beans, E. 2 servings of low-fat dairy, F. 2 or fewer servings of meats, G. and less than 5 weekly servings of sweets. A. You can also lower hypertension by eliminating tobacco and alcohol. B. Both can cause blood vessels to constrict, in turn making it harder for blood to flow through the body. Over fifty percent of people with high blood pressure are overweight. Just thirty minutes of moderate aerobic exercise, like swimming or biking three times a week, can help reduce obesity and reverse high blood pressure. Because high blood pressure is often linked to stress, lowering stress levels may also help curb hypertension. One effective stress-reliever is yoga—try it with the opanasana pose. Lie flat on your back. Inhale, bringing both knees into your chest; then, as you exhale, bring your legs back to the ground. Inhale again as you bring your left knee inward, stretching your chin to touch the knee. Repeat by alternating knees. The most important thing you can do to combat high blood pressure is get tested by your doctor during your annual check-up. This ten-second procedure could save your life. If you’ve been diagnosed with hypertension, you can take healthy steps to lower your blood pressure. Remember, though, to see your doctor before starting any diet regimen.
Your Guide to Handling High Blood Pressure
Successfully handling high blood pressure means that your blood pressure is kept below 140/90 mmHg. In case of diabetes or any chronic kidney disease, the blood pressure needs to be kept below 130/80 mmHg.
Follow these tips to manage your high blood pressure:
• Follow a healthy diet to reduce high blood pressure. Many times, doctors recommend the DASH (Dietary Approaches to Stop Hypertension) eating plan. In this plan, the primary focus is on whole grains, fruits, vegetables as well as other foods that are heart healthy and low in cholesterol, sodium and fat.
• Limit your intake of salt to manage high blood pressure. You should not have a daily consumption of more than one tablespoon of salt.
• Routine physical activities can lower the high blood pressure and also substantially reduce the risk for other health problems. As little as 30 minutes of aerobic activity of moderate intensity per day can help you beat HBP.
• Maintain your weight. Overweight patients should work to reduce 5 to 10 percent of their body weight. Cutting back on calories and eating smaller portions can be extremely helpful.
• Know your BMI. BMI is a measure of body fat, in relation to height and weight. A BMI ranging from 25 to 29.9 is deemed overweight. Any BMI above 30 is obese. To control your blood pressure, you need to maintain a BMI of below 25.
• Smoking is a major threat if you have high blood pressure. Quit smoking immediately as it can damage your blood vessels and raise your blood pressure.
• Stress management can also help in controlling HBP. Learning how to relax and handle problems can improve both physical and emotional health. Listening to music and/or focusing on calm and peaceful activities may also help. Yoga, tai chi and other forms of meditation are also recommended by experts.