Handling High Blood Pressure

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.