Best Ways for High Blood Pressure Prevention

High blood pressure is also termed, as hypertension is very hazardous if levels are raised for any extended period of time. You should learn thoroughly how to keep your blood sugar levels under control for optimum health.

Do you know over thirty million people in the US alone suffer from high blood pressure? That makes it the third most prevalent condition in the country. But more important than how high blood pressure ranks, is what it portrays for senior citizens. It holds a high risk factor for heart attack and stroke. It actually predicts who will suffer from cardiovascular disease once they reach the age of 65. The good news is that 70% of people who suffer from high blood pressure only have a mild case. Their blood pressure hits the diastolic scale somewhere between 90 and 105 mm Hg. Today, emphasis is placed on therapy that does not include drugs. Physicians and researchers agree that non-drug therapy is the best route to go if it gets results.

Excess weight is a large factor in high blood pressure. Though many people who are not obese suffer from the condition, it’s three times more likely that those who are overweight will develop the condition. Obesity starts at 20% above the ideal weight for your height and bone structure. However, sometimes a small weight loss of five to ten pounds will reduce blood pressure to within the normal range. If you have high blood pressure and are overweight, try to get as close to your recommended body weight as possible.

Though it has never been proven that salt causes high blood pressure, it has been proven that some people have a high sensitivity to salt. There’s no way to determine if you are one of these people other than taking all sodium out of your diet. The most salt that anyone should consume in one day is 5 grams, which is about half the amount that most people in the US ingest. The connection between alcohol and high blood pressure has been well documented. People who suffer from hypertension should not consume more than two ounces of alcohol per day. If you go beyond that amount, you are asking for trouble.

If you suffer from hypertension, potassium may be valuable in helping you control it. It seems that people who suffer from high blood pressure respond to an increase of potassium in their diet. Researchers have found that in an eight week study 70% of those incorporating potassium into their diet had lower blood pressure readings. It is also important to maintain proper levels of potassium and sodium for best results. Potassium should be three times more prominent in the body than sodium to keep blood pressure levels within the normal range. If you are on a low sodium diet, you will be getting a high content of potassium. Foods high in potassium include potatoes, bananas, kiwi, and fish.

Calcium seems to have a good effect on blood pressure for some people, but researchers have a hard time determining who it will benefit. It seems that people who are sodium sensitive also benefit from extra calcium in their diets. Exercise is a very important part of controlling your blood pressure, but it is important to avoid isometric exercise, such as weight lifting. Weight lifting and other isometric exercise can send your blood pressure sky rocketing and cause more harm than good. Good exercise for people suffering from hypertension includes bicycling, walking, running and swimming, although running is not necessary as you do the same exercise by walking. The only difference is that it takes longer to walk.

The key to lowering blood pressure by walking is to walk briskly, swinging your arms. Start by walking a quarter mile and build up the length of the walks to a mile. You will be surprised at how much your blood pressure lowers after a regular routine of walking daily for two weeks to a month. The reason that exercise reduces high blood pressure is that it opens blood vessels and that makes the blood pressure come down. Even though blood pressure goes up during exercise, it drops when the exercise ends. Then when it goes back up, it doesn’t reach such a high level.

Research shows that vegetarians have lower blood pressure than people who eat red meat. Lots of fruits and vegetables can lower blood pressure between 10 and 15 mm Hg. for both diastolic and systolic pressures. If you allow your blood pressure to skyrocket or dip out of control, you are putting your health at risk. While blood pressure usually changes slowly over the years, high blood pressure can raise without warning. If your diastolic pressure goes over 130 mm Hg., or your systolic blood pressure reaches 250 mm Hg., you are at risk for heart attack, stroke or both.

This condition needs to be treated by a medical professional as soon as possible. Malignant hypertension can damage blood vessels in the brain, eyes and kidneys. If it is left untreated for six months, it can be fatal. Hypertension can be brought under control with medications or intravenous injections. However, rapid detection and treatment are a must. Be sure to take your blood pressure on a regular basis. If it is either high or low for an extended period of time, seek the advice of your physician. It may save your life.





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