Hypertension guide

What is Blood Pressure?

Blood pressure is the force exerted by circulating blood on the walls of blood vessels. It varies in different types of vessels, but when not specified otherwise, the term "blood pressure" refers to arterial pressure in systemic circulation.

Understanding Systolic and Diastolic Pressure

During systole, when the heart contracts and pumps blood into the aorta, aortic pressure increases, as does systemic arterial pressure. The maximum pressure after ejection is called systolic pressure. Between heartbeats, when the ventricles are filling, arterial pressure falls to its lowest value called diastolic pressure. These are the two numbers in a blood pressure reading.

The Normal Blood Pressure Range

Normally, blood pressure shows a daily pattern and is generally lower at night. Throughout the day, it fluctuates with physical activities and emotional states. Normal blood pressure is below 120/80.

Hypertension: The Silent Killer

Hypertension refers to persistently high blood pressure. In the United States, hypertension was once defined as higher than 140/90, but recent guidelines have changed these values to 130/80 for better prevention and management of the disease.

Hypertension itself does not cause symptoms, but it slowly damages blood vessels and, in the long term, is a major risk factor for a variety of cardiovascular diseases such as strokes, aneurysms, and heart attacks, as well as damage to end organs such as kidney failure or vision loss. That's why hypertension is known as the "silent killer".

Primary and Secondary Hypertension

Hypertension can be classified as primary or secondary, with the former being responsible for over 90% of cases. Primary hypertension has no apparent cause and may develop as a result of aging, obesity, high salt diet, lack of exercise, smoking, and alcohol consumption. Often, blood vessels harden with age or unhealthy diets, making blood circulation more difficult.

Secondary hypertension, on the other hand, is caused by an underlying condition. Many conditions and factors can cause hypertension, with notable ones being kidney problems and endocrine disorders.

Treating Hypertension

Treatments for hypertension should start with lifestyle changes such as a healthy, low-sodium diet, regular exercise, and stress management. In addition to that, antihypertensive medications can be used to control hypertension. These include:

• Vasodilators: These medications dilate blood vessels, thereby reducing vascular resistance and lowering blood pressure.
• Diuretics: Diuretics promote the elimination of sodium and water through the kidneys, thus reducing blood volume.
• Medications that decrease cardiac output by reducing heart rate or contractility can also be used to treat hypertension.

By targeting these factors, antihypertensive medications help to lower blood pressure and reduce the risks associated with hypertension.

HIGH BLOOD PRESSURE PREVENTION

Whether young or old, anyone can develop high blood pressure commonly referred to as the 'silent killer'. Till date the causes of this disease are not known.It is a major cause of heart failure, heart diseases, kidney diseases and strokes. It is especially dangerous because there are no warning signs or symptoms.

The prevention of this 'silent killer' disease reduces the need for health care expenditures and also a major impact on health and quality of life.

RISK FACTORS

Research has shown that there are several factors associated with increase in blood pressure. These factors are classified into two:

Uncontrollable Risk Factors

Family History

Age

Ethnicity

Controllable Risk Factors

Excess Weight.

Excessive intake of alcohol.

Lack of regular physical activity.

Inadequate calcium, magnesium and potassium dietary intake.

Excessive intake of (sodium) salt.

High consumption of sodium dietary.

Lack of diet with much vegetables, fruits, fibers and low saturated fat.

High consumption of canned or processed food.

Cigarette Smoking

Stress

PREVENTION

Maintain a healthy weight: Lose weight if you are overweight.

Learn to manage stress: It is important to identify the causes of your stress and remove them where possible Practice relaxation techniques, Physical activity will help.

Stop Cigarette Smoking: This injures blood vessel wall and increases your chance of developing heart disease.

Be Physically Active: Regular exercise achieves a moderate level of physical fitness. Exercise is actually a key preventive measure.

Quit Drinking: Alcohol contains high calories, which will make you gain weight increasing the risk factor.

Reducing your salt (sodium salt) intake: Salt increases blood pressure. Actually, the quantity of salt you consume is not just the one you shake into your food while eating; it's already added in large amounts to prepared food, canned food products, snacks, and restaurant meals.

Healthy Diet: Eating right keeps us healthy, there are meals we take that are dangerous to our body and others that are vitally helpful in keeping us healthy. Most especially meals that have high cholesterol and fat.

Get informed: Learn how your blood pressure readings relate to your health. Be resourceful. Be informed don't just fold your hands and allow this 'silent killer' to get to you.

Reduce intake of Caffeine: Coffee, tea, cola and some energy drinks are rich in caffeine. Consider cutting down.

These steps and also advice from your doctor can help a great deal in keeping your blood pressure normal, the best way to ensure this is to prevent it.

By following this guide, you will be on your guard in preventing high blood pressure. If you want more great pointers for meals you need to take to watch your blood pressure level, be sure to check out in my website.

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Hypertension can cause atherosclerosis and atherosclerosis causes high blood pressure. Whilst they are different conditions, the prevention and natural treatment for each of them is similar. This article describes the relationship between the two conditions and how to prevent them.

The relationship between atherosclerosis and hypertension

Atherosclerosis affects the smooth muscles inside of the arteries causing them to lose elasticity. The arteries also become narrowed or blocked. This constricts the blood flow and raises blood pressure. Hypertension is a symptom of something wrong inside our bodies.

The development of atherosclerosis is thought to begin with damage being caused to endothelial cells or surface cells lining the inside of our arteries. The smooth muscles are underneath the endothelial cells. There are several factors that can cause endothelial damage, one of which is hypertension - which is...

A risk fact or heart disease, heart attack and strokes

Atherosclerosis can cause blood clots that can stop the blood supply to a vital organ, such as:

when the heart is affected, tissue is damaged or destroyed causing sudden heart failure or death; andwhen the brain is affected, brain tissue is destroyed or impaired, which can lead to stroke, paralysis, functional impairment, coma or death.

Prevention and reversal

Hypertension and atherosclerosis can both be prevented and to some extent reversed by making some simple lifestyle adjustments. These are;

#1. Have a healthy diet:

A balanced healthy diet aimed at reducing hypertension, such as the DASH diet, is also effective at preventing the development of atherosclerosis. Such a diet is effective because it eliminates several the dietary causes of atherosclerosis. These are:

high cholesterol levelshigh saturated fat contentinflammation of the arterieshigh amounts of oxidation agentshigh content of low density lipoprotein (LDL) and low content of high density lipoprotein (HDL)

#2. Regular exercise:

As little as 30 to 40 minutes of daily cardiovascular exercise, such as brisk walking, cycling, jogging or swimming, can lower systolic pressure by between 4 and 8 points and the benefits last for almost 24 hours.

Research shows that this type and amount of daily exercise, especially in middle age, has health benefits that last into old age. The reason for this is that regular exercise reduces inflammation of the arteries, which can cause hypertension and atherosclerosis.

#3. Lose weight:

There is a direct correlation between being overweight and having hypertension. Systolic pressure can be reduced by between 5 and 20 points for every 20 pounds of excess weight that we lose.

Furthermore, slimming down to our natural body weight reduces the risk of developing atherosclerosis because our systolic pressure will be much nearer to normal.

#4. Quit smoking:

Smoking raises blood pressure by causing the smooth muscles in our arteries to become less elastic. Smoking can also cause endothelial damage leading to the development of atherosclerosis.

#5. Reduce alcohol consumption:

Limiting alcohol consumption to one unit a day does not appear to have any harmful effects. However, consumption above this level can cause weight gain that leads to hypertension. Long-term heavy consumption can cause organ damage and might also cause endothelial damage leading to the development of atherosclerosis.

These simple lifestyle changes can protect you from the development of atherosclerosis and hypertension. They can also lower your high blood pressure naturally.

Robert Reddin suffers from high blood pressure. He lowered his blood pressure to normal levels using natural methods. Click here if you want to lower your blood pressure naturally. http://how-to-lower-your-blood-pressure.com/

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If you have high blood pressure, you are responsible for having the condition. It is your body. The responsibility for doing something positive about your hypertension rests with you. This is something you cannot delegate. The good news is that there are some simple things you can do that will make a big improvement in your condition. They could even reduce your high blood pressure to normal levels naturally.

Here is a simple plan for regaining responsibility for your hypertension:

# 1. Accept responsibility for your hypertension:

Although you might be predisposed to the condition, you did not catch it from someone else. You have hypertension because of some poor lifestyle choices you made in the past. You cannot change what has happened, but you can do something about the future.

# 2. Understand that hypertension is not an illness:

Even though your doctor treats it as if it were, having high blood pressure is not an illness. It is a vital body sign, just like your temperature and your pulse. If either or both your systolic and diastolic pressures are elevated, your body is signalling that there is something wrong. Treat the cause and the symptom will go away.

# 3. Tackle the cause of your hypertension:

This is easier than it sounds and is something you can do. Many of the causes of high blood pressure can be traced back to a combination of six poor lifestyle choices. They are:

having a poor dietleading a sedentary lifestylebeing overweight or obesesmokingalcohol consumptionstress

You have the power to improve each of these six areas of your lifestyle. Here is how:

Improve your diet:

A healthy balanced diet that is low in sodium, saturated fats and refined carbohydrates and high in fresh fruits and vegetables will help to reduce your hypertension. A diet based on these principles, such as the Dietary Approaches to Stopping Hypertension has been shown to reduce systolic and diastolic pressures to normal levels in as little as two to three weeks for patients whose condition was moderate, it takes longer in more severe cases.

Become more active:

Simple cardiovascular exercise, such as fast walking, jogging, cycling and swimming, over a sustained period of 30 to 45 minutes a day, has been shown to reduce systolic pressures by as much as some prescription drugs. The most convenient way to exercise is to build it into your daily schedule.

Combining regular daily exercise with a healthy balanced diet:

has been shown to be as effective as, or more effective than, prescription drugs for people with moderate hypertension; andwill help you to...

Lose weight:

Most people who are overweight or obese have high blood pressure. Whereas few people with normal body weight suffer from the condition.

There is a direct correlation between being overweight or obese and having hypertension. There is also increased risk of heart disease, of having a heart attack or of having a stroke, each of which can be fatal.

Quit using tobacco products:

Using tobacco products indirectly elevates our systolic and diastolic pressures. It does this in two ways:

By releasing adrenalin into the blood stream. This restricts the arteries causing our blood pressure to be elevated. This is a self-defence mechanism for when we face danger, but we do not need to create the situation artificially; andBy causing plaque deposits in our arteries which restrict the blood flow and elevates our blood pressure.

Using tobacco products is also a factor that increases the risk of heart disease, having a heart attack or of having a stroke.

Reduce alcohol consumption:

While alcohol consumption of one unit a day for women and two units a day for men can have some benefits because of the relaxing effect, consumption above these levels is harmful. In particular, it can lead to weight gain, obesity and organ damage. Each of which can cause hypertension.

Furthermore, heavy alcohol consumption can be a cause of atherosclerosis, which is a cause of high blood pressure.

Learn to relax:

Stress is known to cause hypertension. Taking 30 minutes out each day to relax is a good antidote to stress and will help to lower your high blood pressure.

# 4. Monitor your progress and involve your doctor:

If you make the lifestyle improvements suggested above, you will see a downward trend in your systolic and diastolic pressures. Monitor these for a period of 14 days and plot the results on a spreadsheet or graph paper. Send the results to your doctor. He or she can then review the management of your condition based on the data you have collected. Repeat the exercise periodically.

One outcome is that the dosage of your prescription medication could be reduced while achieving the same effect. Over time, you could be weaned of the medication.

The improved lifestyle choices outlined above will help you to lower your high blood pressure naturally. However, none of this will happen if you do not regain responsibility for reducing your hypertension.

Robert Reddin suffers from high blood pressure. He lowered his blood pressure to normal levels using natural methods. Click here if you want to lower your blood pressure naturally.  http://how-to-lower-your-blood-pressure.com/

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Tips to Handle Your Stress

Stress causes your body to release a "fight or flight" hormone which is okay if it happens every once in a while, but if it is an ongoing occurrence, it can wreak havoc on your body, and could be one of the causes of your high blood pressure.

If your stress level is high, what is it that is causing that stress? If you are reading this because your blood pressure is REALLY high, you need to learn a new phrase: "It's just not that important." It is simply amazing what a relief saying and at the same time believing that phrase can be!

When you do feel your nerves being stretched to the max, take a slow, deep breath, count to seven, and release it to a count of seven. Repeat at least four times. This quick exercise has been proven to relieve stress. If you have small kids causing you stress, grab a balloon or two and blow them up. It has the same effect for you, plus it gives the kids a diversion.

If you have a lot of pressure from things that just HAVE to be completed, focus on one thing at a time. It has been proven that although we like to think of ourselves as being great at multi-tasking, using focus gets the task done faster and better. Then go on to the next thing on your list. And make sure you have a list. That takes a little pressure off your mind so you don't have to remember everything on your list.

Foods That Fight High Blood Pressure

The second action toward lowering your blood pressure, but is just as important, is for you to look at what you are eating. For people with high blood pressure, the total amount of sodium per day that is recommended is 1500 mg vs 2400 mg for people without our issues. It sounds like a big change, but it is easy and doable.

On the opposite end of sodium, there is potassium. What it does is help your kidneys to filter the sodium out of your blood. So the best foods for you are the ones with high potassium levels. A trip to the produce section of your grocery store will provide you with loads of delicious high blood pressure fighters. To name a few of the best: bananas, kiwi, raisins, sweet potato, walnuts, cantaloupe and avocado.

There are a few foods that may not have as much potassium, but are extremely good for your arteries. Celery is one of those foods. It has a photochemical that causes the lining of the arteries that have narrowed from stress to open back up. Three to four stalks a day is recommended. Oatmeal is another delicious food that although only has 146 mg of potassium, is great for cleaning out the LDL (lousy) cholesterol.

When you grocery shop now, if you absolutely must buy packaged foods, instead of looking for fat or calorie content, pay attention to the sodium content. After a few times watching the various brands, you will have it down pat which items are best for you.

For more information on lowering your blood pressure, click here. You'll also find access to the eBook How to Lower Blood Pressure & Be Healthier."

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Exercise is a great way to lower our high blood pressure naturally. In our modern, high pressure compartmentalized lives, exercise is something we do at the gym or health club. Our bodies are designed to be active, which is why a sedentary lifestyle often leads to hypertension. There is a simple form of exercise most of us can do at any time and anywhere we choose. It is walking and it is the best form of exercise for us.

Recently published long-term research carried out for the British Heart Foundation shows that:

brisk walking for thirty minutes a day, five days a week is enough to protect the heart from inflammation that can lead to heart disease and hypertension, andit is never too late to start exercising and reap the benefits.

Walk your hypertension away - the super exercise

Walking is a low impact form of exercise: Unlike running or jogging, there is little stress on the knees, ankles and tendons of the foot. That makes it ideal for those of us who are overweight and not used to taking regular exercise more demanding than operating the TV remote control.

Walking can be a good form of cardiovascular exercise: The aim is to walk briskly so that our heart rate increases. Depending upon our age, the ideal rate is between 110 and 120 beats per minute. Keeping up this pace for about thirty minutes each day strengthens our hearts, lungs and arteries. A healthy cardiovascular system results in lower blood pressure.

Walking relieves stress: When we are happy our body releases endorphins. These negate the effect of the adrenaline released by stress. Adrenalin puts us into "fight or flight" mode, that is when nature intended is to have higher blood pressure. Exercising also releases endorphins and reduces your stress levels. This is one way in which walking helps to lower our high blood pressure.

Walking aids weight loss: Walking increases our metabolism. That means our bodies covert our food into energy more efficiently. Having a higher metabolic rate makes it easier for us to lose weight by burning up the energy stored as surplus fat on and in our body. Losing weight is an excellent way to reduce hypertension.

The benefits of walking are long-lasting: cardiovascular exercise such as brisk walking for half an hour can reduce our high blood pressure by between 4 and 9 points, which is as effective as some prescription hypertension medications but without the side effects. Because the benefits of exercise last for almost 24 hours, it is important to exercise regularly.

Walk your hypertension away - make full use of your exercise time

Walking is natural. We need no special equipment, other than a good pair of shoes. We do not have to concentrate on doing the exercise, we just do it. That means, subject to ensuring our safety, we can use the time to do other things such as practising vocabulary for a foreign language we are learning or listening to a personal development program or an audio book on an mp3 player. At the same time, we can also relax our eyes by focussing on objects in the middle and far distances. We are only limited by our imagination.

Walking your hypertension away is a great way to reduce your high blood pressure naturally.

Robert Reddin suffers from high blood pressure. He lowered his blood pressure to normal levels using natural methods. Click here if you want to lower your blood pressure naturally. http://how-to-lower-your-blood-pressure.com/

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