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The Lowdown On High Blood Pressure


What Is Blood Pressure?

Blood pressure is the force that pushes your blood into the walls of your arteries. It pumps blood into the arteries every time the heart pounds. Your blood pressure is highest as your heart pounds, and blood is pumped out. That is known as systolic pressure. When your heart is at rest, your blood pressure decreases in between beats; it is Diastolic pressure. 

Your reading of blood pressure uses these two figures. The systolic number typically comes before the diastolic number. For starters, 120/80 means a systolic number of 120 and a diastolic value of 80.


Why does hypertension matter?

If you are in this 130/80 ratio, lowering blood pressure will help protect you from a heart attack, stroke, kidney failure, eye disease, and even cognitive loss.  The new recommendations seek to empower you to seriously manage your elevated blood pressure and take steps to get it down, mainly through lifestyle changes.  

It may be difficult to make those improvements. In the morning, more than one woman woke up committed to healthier eating only to be derailed by some cookies or out with friends for dinner.




How to lower your blood pressure with small changes

To make a change in your blood pressure, you don't have to embark on a big life redesign. Here are six easy guidelines you can do to get you back into the normal range of your blood pressure.


1. Losing Weight

By far, cutting weight is the most effective way to minimize high blood pressure. And to make a difference, it doesn't need significant weight loss. You will also reduce blood pressure by losing as little as 10 pounds. 

2. Read Labels 

Americans eat way too much dietary sodium, up to three times the maximum average level, which is 1,500 milligrams ( mg) daily.   To hit the 1,500-mg daily limit, it doesn't need much sodium, only 3/4 of a teaspoon of salt. In one Egg McMuffin breakfast sandwich, there's half of the amount of sodium. By closely reading the labels, weed out high-sodium ingredients. Without reading labels, reducing dietary sodium is very difficult unless you cook all of your own food. In particular, beware of what the American Heart Association has called the "salty six," popular foods that could lurk in high levels of sodium:

· bread and rolls

· pizza

· cold cuts and cured meats

· poultry

· sandwiches

· soup

3. Get Moving

It doesn't take much exercise for your wellbeing to make a difference. At least five days a week, strive for a half-hour. Make sure you do something that you enjoy, or it won't stay. To some, it means dancing; to some, it means riding or taking regular walks with a friend. Even normal tasks, such as gardening, will help. 

4. Pump a Little Iron

Adding weightlifting to your fitness routine to help you lose weight and keep fit. Women lose muscle mass slowly when we age, and weightlifting is an often neglected aspect of a workout schedule for most women. 

5. Restrict Yourself To One Drink of Alcohol a Day

Too much alcohol, too much, will raise the blood pressure, so do moderation.

6. Relieve Tension With Daily Meditation or Sessions of Deep Breathing

Stress hormones limit the blood vessels, which can lead to transient blood pressure spikes. Additionally, stress will, over time, cause unhealthy habits that endanger your cardiovascular health. This might involve overeating, poor sleep, and drug and alcohol abuse. If you are trying to reduce your blood pressure, reducing tension should be a priority for all of these reasons.


References:

1. Williams B, Poulter NR, Brown MJ, Davis M, McInnes GT, Potter JF, Sever PS, McG Thom S (March 2004). "Guidelines for management of hypertension: report of the fourth working party of the British Hypertension Society, 2004-BHS IV". Journal of Human Hypertension. 18 (3): 139–85. doi:10.1038/sj.jhh.1001683. PMID 14973512.

2. Carretero OA, Oparil S (January 2000). "Essential hypertension. Part I: definition and etiology". Circulation. 101 (3): 329–35. doi:10.1161/01.CIR.101.3.329. PMID 10645931.

3. Garrison SR, Kolber MR, Korownyk CS, McCracken RK, Heran BS, Allan GM (August 2017). "Blood pressure targets for hypertension in older adults". The Cochrane Database of Systematic Reviews. 8: CD011575.

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