What You Don't Know About High Blood Pressure/ Hypertension …
Could Hurt You

Blood pressure is measured by the amount of blood the heart pumps -- and by the
amount of resistance to the blood flow into your arteries. The more blood your
heart pumps and the narrower your arteries -- the higher your blood pressure is.
High blood pressure is also known as hypertension and it increases the risk for serious health issues such as stroke and heart attacks.

Your blood is circulated by the heart. The blood pushes against the inside of your blood vessels, exerting pressure. When your heart beats, the pressure that is exerted against your blood vessels is called systolic pressure -- the top number in a blood pressure reading. When your heart rests between beats, the pressure inside the blood vessels is called diastolic pressure -- the bottom number in a blood pressure reading. Blood pressure varies throughout the day, however a "normal" reading is 120/80 or below. High blood pressure (hypertension) refers to consistently high readings - not just one high reading. Below are some important facts to know about high blood pressure so you are better informed to live a healthy life.

Whitecoat Hypertension

Be aware that many people's blood pressure rises in their doctor's office. This is due
to the nervousness many people feel just being present at their doctor's appointment. This phenomenon is called "whitecoat hypertension" and disappears soon after the appointment has ended.

The Silent Killer

One in four Americans has high blood pressure, but many of these people don't
know they have it. People ignore high blood pressure because there are usually no symptoms - until a person has a stroke or discover they have heart disease. This is why high blood pressure is called "the silent killer". It is important to get your blood pressure checked at least once per year. If someone has high blood pressure, they should monitor it at home with a home blood pressure cuff. Home blood pressure cuffs are much more reliable than home blood pressure wrist monitors.

High blood pressure can contribute to:

• Atherosclerosis, hardening of the arteries
• Stroke
• Congestive Heart Failure
• Kidney Disease

Who gets high blood pressure?

• Men are more likely than women
• More African-Americans than Whites
• Family history
• Obese people
• Smokers
• Drinkers

Vitamins/Minerals that affect blood pressure

• Too much sodium, especially in relation to potassium
• Too little vitamin C, potassium, magnesium, or calcium

High blood pressure is associated with both the American diet and developed countries. People living in remote areas of other countries show no evidence of high blood pressure. When people in these societies move to less remote areas and
adopt more of an American diet, their risk of high blood pressure increases.

Non-drug approaches to high blood pressure

Diet

• The DASH diet, Dietary Approaches to Stop Hypertension
• Eat less salt, sodium. Salt causes water retention. This extra fluid raises blood pressure. Our bodies need only 2000 milligrams of sodium and most Americans eat twice that. People with high blood pressure would do better to consume no more than 1500 milligrams of sodium per day.

To reduce sodium intake

• Eat fewer processed foods, which are usually high in sodium. This includes canned soups, canned vegetables, frozen dinners, and snack foods.
• Consume foods with a better sodium-potassium ratio. This would include bananas, oranges, potatoes, apples, and carrots. Eat these foods, as well as other fruits and vegetables.
• Eat more Vitamin C rich foods such as broccoli, bell peppers, cabbage, cauliflower, spinach, strawberries, and citrus fruits.
• Calcium helps lower blood pressure. Eat low-fat dairy products, salmon,
  sardines, shrimp, green leafy vegetables, and tofu.
• Eat foods rich in Omega-3 fatty acids. Omega-3 fats help reduce blood pressure.
  Eat fish such as salmon, mackerel, tuna, sardines, or herring twice a week.
• Eat more celery. Celery contains a compound called 3-n-butylphthalide, which helps lower blood pressure.
• Eat less table sugar and avoid artificial sweeteners. Instead, opt for Stevia.
  Stevia is a natural sweetener made from the stevia plant grown in Paraguay.
  This sweetener has been used for hundreds of years in South America.
  Stevia is available in health food stores and comes in powder or tincture form.
  Be aware that stevia is very sweet -- much sweeter than sugar. Only a small amount is needed. Experiment to find the amount to best suit your taste.

Exercise

Exercise not only helps reduce weight, it also reduces stress, which can contribute
to high blood pressure. Do 1/2 hour of aerobic activity: walk, jog, cycle etc. ---
at least three times a week.

Tai Chi, Qigong, and Yoga

Tai Chi, Qigong, and Yoga have been shown to lower blood pressure in numerous studies.

Meditation

Relaxation calms the heart and decreases stress hormones, thus lowering blood pressure. Try 20 minutes of deep breathing, during which time you close your eyes
and empty your mind. Some people also focus on a single word or mantra.

Music

Light, soft music induces relaxation, thus lowering blood pressure.

Get a pet

Playing with a dog, petting a cat, or even gazing at fish in a tank can reduce blood pressure.

Herbs

Garlic -- Consuming one clove of garlic per day can lower blood pressure.
Hawthorn -- Hawthorn dilates arteries, thereby reducing high blood pressure.
Take 100 -- 200 milligrams of hawthorn capsules or extract three times per day.
If you are currently taking blood pressure medication, check with your doctor before using hawthorn.

Caffeine

Reduce your intake of caffeine: coffee, tea, cola, cocoa, and chocolate, as it can
help lower blood pressure.

Knowledge for a healthy life

 

 

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