Tips For Managing High Blood Pressure

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Tips For Managing High Blood PressureHypertension, also known as high blood pressure or arterial hypertension, refers to a chronic medical condition in which the blood pressure in the arteries is at an elevated rate in a consistent manner. The blood pressure can be expressed by measurements in the form of the systolic and diastolic pressures, which serve as the highest and lowest pressures, respectively, in the cardiovascular system.

Hypertension is believed to be a product of interplay among various factors, which include physical inactivity, a salt-rich diet, processed and fatty foods, as well as alcohol and tobacco use.

While hypertension generally does not lead to symptoms, prolonged high blood pressure is a primary risk factor to having cardiac diseases, coronary artery disease, cerebrovascular accident or stroke, aneurysm, peripheral artery disease, and chronic renal disease.

According to Medical News Today, nearly one-third of all people above the age of 20 years in the United States had high blood pressure and were taking antihypertensive medications in 2011 to 2012. The publication also deduced that the number of people with the condition was projected to be 1.56 billion worldwide by the year 2025.

Weight loss through fat reduction is one of the ways to reduce high blood pressure. According to Mayo Clinic, the increase in the blood pressure is directly proportional to the increase in weight. The publication also mentioned that the state of being overweight could also lead to sleep apnea or altered breathing patterns during sleep, and this would cause a further elevation to the blood pressure. It had been recommended that a reduction of ten pounds from the total weight could help decrease the blood pressure. According to Mayo Clinic, males who had waistline of more than 40 inches (102 centimeters) and females who had waistline of greater than 35 inches (89 centimeters) have an increased risk of having high blood pressure.

Exercise also plays a vital role in the management of high blood pressure. Since the increase of high blood pressure could be due from fat deposits, exercise would help reduce body fat, which could also decrease the amount of fat in the blood stream and the blood vessels. In addition, regular exercise promotes blood circulation, which prevents blood stasis, blood pooling, and clotting of blood. Dr. Tracy Stevens of Muriel I. Kauffman Women’s Heart Center at Saint Luke’s Mid America Heart and Vascular Institute in Kansas City told Everyday Health that one should have at least two and a half hours of modest exercise per week. It should be at least 30 minutes a day in most days of the week and rest day should be two days at a minimum.

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Aside from its perilous effects to the lungs and the respiratory system, smoking is also a contributing factor to having high blood pressure. Cigarettes have nicotine, which constricts blood vessels, thus, increasing the pressure of the blood. Also, the substance is known to harden the arterial walls, which increase the susceptibility of the blood to clot. According to Web MD, quitting smoking should be the first and foremost priority. The publication mentioned that the individual could pick a date to stop smoking, along with writing down the reasons behind quitting smoking. In addition, a person could keep his hands busy by doodling, playing with pencil or straw, or scrolling through the phone.

Diet is one of the important elements in hypertension management, since increased sodium, fat, caffeine, and alcohol intake contributes to having elevated blood pressure. According to the Dietary Guidelines for Americans (via Healthline), people should restrict their sodium intake to only 1,500 milligrams (mg). This means that foods high in salt or sodium should be not be consumed every day. Such foods include canned goods, frozen pizza, fruit and vegetable juices, bottled tomato products, fries, and chips. Coffee and tea should be consumed in conservative amounts, since they contain caffeine, which also increase the blood pressure. Alcohol should also be drunk in small to moderate amounts, since these may lower the blood pressure. In the contrary, high amounts of alcohol can increase blood pressure. In addition, alcohol can interfere with the actions of blood pressure medications and can lead to weight gain.

While one can coordinate with a medical professional with regard to having a high blood pressure, the condition can be prevented through lifestyle changes.

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