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How To Avoid High Blood Pressure And Hypertension
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Published: October 20, 2006
When was the last time you had your blood pressure checked? High blood pressure, also known as hypertension, is a serious condition affecting one out of every three American adults today, according to the American Heart Association.
Blood pressure is the force exerted by the blood on vessel walls within the human body. When blood pressure increases, the heart must work harder in order to pump blood to all parts of the body.
Measured in millimeters of mercury, a healthy blood pressure reading is less than 120/80 mm Hg. The first number, 120, represents the force in the arteries when the heart beats – the systolic pressure. The second number, 80, represents the force when the heart is at rest – the diastolic pressure.
Hypertension refers to a state where there is either a systolic reading greater than 140 mm Hg, a diastolic reading greater than 90, or both. Once hypertension sets in, it damages the vessels and increases the likelihood for stroke, heart attack, heart or kidney failure, hardening of arteries or atherosclerosis, and vision problems. It is an especially dangerous condition because there are no distinct symptoms – earning it the ominous nickname "silent killer."
The only way to know if you have high blood pressure is to get it measured, but it bears knowing if you are a high-risk candidate. Even if you do not think you fit in a high-risk group, an examination of your blood pressure should become part of your yearly ritual. The following is a list of people who are thought to be more at risk than others:
-Smokers
-People with a family history of high blood pressure
-African-Americans
-Women who take birth control pills
-Women who are pregnant
-People over the age of 35
-People who drink alcohol
-People who are overweight or obese, inactive or who eat a bad diet
If a doctor diagnoses you with high blood pressure, do not fear the worst. Simple changes in nutrition will yield great results. Giving up fatty and cholesterol-driven foods in favor of more fruits and vegetables will not only help you lose weight, but it also will lower your blood pressure. Here are three specific alterations to your diet known to fight against this dangerous condition:
Reduce sodium and increase potassium. Most people know low-sodium diets are beneficial for lowering blood pressure, but do not forget to increase your potassium intake as well.
Water, water everywhere. As a rule of thumb, drink one half of your body weight in ounces of water every day. For example, if you weigh 180 pounds, drink 90 oz. of water.
Take out the garbage. If food in your pantry has anything to do with the words sugar, refined, fried, junk, caffeine or fatty dairy, get rid of it. In its place, eat foods which are unrefined, whole, fresh and unprocessed. Refer to the DASH diet (Dietary Approaches to Stop Hypertension) as a rule of thumb. This includes eating fruits, vegetables and low-fat diary products, all of which are rich in nutrients significantly reducing hypertension.
If you have had success with nutritional supplements in the past, or if you think such an item may work for you, then consider fortifications for calcium, vitamin C, coenzyme Q10 and flaxseed meal to go along with your diet. Each may help reduce hypertension by ensuring your body receives these helpful nutrients. Be sure to consult your doctor for appropriate dosage.
Once you have been diagnosed with high blood pressure, you begin a lifelong quest to reduce it and keep it off. Fighting hypertension requires holistic changes – in mind, body and spirit. Just when you think hypertension has subsided and you let down your guard, it will return – just as quietly and deadly as before. Making a firm commitment to permanent lifestyle changes will not only help reduce your blood pressure, but it will give you the peace of mind for a longer, healthier and happier life.
Sources:
Chang, Louise, MD. Hypertension: Blood Pressure Basics. WebMD.com. October 2005. 14 October 2006.
High Blood Pressure. American Heart Association. 2006. 14 October 2006.
Hypertension. Cardiology Channel. 2006. 15 October 2006.
Nutrition for hypertension (including DASH diet). WebMD.com. 12 January 2006. 15 October 2006.
Blood pressure is the force exerted by the blood on vessel walls within the human body. When blood pressure increases, the heart must work harder in order to pump blood to all parts of the body.
Measured in millimeters of mercury, a healthy blood pressure reading is less than 120/80 mm Hg. The first number, 120, represents the force in the arteries when the heart beats – the systolic pressure. The second number, 80, represents the force when the heart is at rest – the diastolic pressure.
Hypertension refers to a state where there is either a systolic reading greater than 140 mm Hg, a diastolic reading greater than 90, or both. Once hypertension sets in, it damages the vessels and increases the likelihood for stroke, heart attack, heart or kidney failure, hardening of arteries or atherosclerosis, and vision problems. It is an especially dangerous condition because there are no distinct symptoms – earning it the ominous nickname "silent killer."
The only way to know if you have high blood pressure is to get it measured, but it bears knowing if you are a high-risk candidate. Even if you do not think you fit in a high-risk group, an examination of your blood pressure should become part of your yearly ritual. The following is a list of people who are thought to be more at risk than others:
-Smokers
-People with a family history of high blood pressure
-African-Americans
-Women who take birth control pills
-Women who are pregnant
-People over the age of 35
-People who drink alcohol
-People who are overweight or obese, inactive or who eat a bad diet
If a doctor diagnoses you with high blood pressure, do not fear the worst. Simple changes in nutrition will yield great results. Giving up fatty and cholesterol-driven foods in favor of more fruits and vegetables will not only help you lose weight, but it also will lower your blood pressure. Here are three specific alterations to your diet known to fight against this dangerous condition:
Reduce sodium and increase potassium. Most people know low-sodium diets are beneficial for lowering blood pressure, but do not forget to increase your potassium intake as well.
Water, water everywhere. As a rule of thumb, drink one half of your body weight in ounces of water every day. For example, if you weigh 180 pounds, drink 90 oz. of water.
Take out the garbage. If food in your pantry has anything to do with the words sugar, refined, fried, junk, caffeine or fatty dairy, get rid of it. In its place, eat foods which are unrefined, whole, fresh and unprocessed. Refer to the DASH diet (Dietary Approaches to Stop Hypertension) as a rule of thumb. This includes eating fruits, vegetables and low-fat diary products, all of which are rich in nutrients significantly reducing hypertension.
If you have had success with nutritional supplements in the past, or if you think such an item may work for you, then consider fortifications for calcium, vitamin C, coenzyme Q10 and flaxseed meal to go along with your diet. Each may help reduce hypertension by ensuring your body receives these helpful nutrients. Be sure to consult your doctor for appropriate dosage.
Once you have been diagnosed with high blood pressure, you begin a lifelong quest to reduce it and keep it off. Fighting hypertension requires holistic changes – in mind, body and spirit. Just when you think hypertension has subsided and you let down your guard, it will return – just as quietly and deadly as before. Making a firm commitment to permanent lifestyle changes will not only help reduce your blood pressure, but it will give you the peace of mind for a longer, healthier and happier life.
Sources:
Chang, Louise, MD. Hypertension: Blood Pressure Basics. WebMD.com. October 2005. 14 October 2006.
High Blood Pressure. American Heart Association. 2006. 14 October 2006.
Hypertension. Cardiology Channel. 2006. 15 October 2006.
Nutrition for hypertension (including DASH diet). WebMD.com. 12 January 2006. 15 October 2006.
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