Hypertension guide

When our hypertension is confirmed, the first thing the doctor often does is to prescribe medication to control our condition. This is usually followed with general advice about losing weight, having a healthy diet and reducing our alcohol consumption. The recently published results of long-term term research in Finland suggest that far greater importance should be placed on simple lifestyle changes to lower or prevent high blood pressure.

The Finnish Hypertension Study

The study followed 9,637 men and 11,430 women aged between 25 and 74 who did not have hypertension. Their lifestyle factors were recorded and followed up over a 16 year period. The factors common to the study group were that they:

consumed less than six units of alcohol per week;exercised at least three times per week;consumed a variety of vegetables, including green vegetables, each day; andhad normal weight.

Of the study group, 709 men and 890 women developed the condition. What is significant is that the risk of developing hypertension among those having all four of the above healthy lifestyle factors is one third of the risk for those having none of the factors.

The results of the study were presented to the European Cardiology Congress in August 2012 by Professor Jousilahti of Finland's National Institute for Health and Welfare

In developed countries, such as the United Kingdom, the lifetime risk of developing hypertension is now 90%. Six million Britons are prescribed medication to control their condition. There are 350 preventable strokes or heart attacks each day in the United Kingdom that are caused by hypertension.

Healthy lifestyle reduces hypertension as well as or better than drugs

A review of studies into drug treatment for mild hypertension, carried out by the charity Blood Pressure Association UK, found:

no benefit in taking medication to control mild hypertension; andmaking lifestyle changes not only lowers high blood pressure naturally, but could be more effective than taking medication in such cases.

Healthy lifestyle reduces hypertension

Although the participants in the Finnish study were healthy at the start of the study, the findings also showed that making lifestyle improvements naturally benefits those who already have hypertension.

The Finnish study and the review of studies into drug treatment for mild hypertension, carried out by the charity Blood Pressure Association UK, confirm that by improving four of our lifestyle factors, it is possible to reduce our hypertension to normal levels using natural methods.

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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Lowering our high blood pressure by up to 21 points is realistically achievable by most people just by using a combination of simple natural methods. These methods have a common theme - they are all lifestyle improvements.

By how much can lifestyle changes lower our high blood pressure?

Lifestyle change #1: Lose weight

We can expect to see a reduction in our systolic pressure in the range of 5 to 20 points for every 20lbs of extra weight that we lose.

Lifestyle change #2: Follow the DASH eating plan

People with high blood pressure are recommended to follow the Dietary Approaches to Stop Hypertension (DASH) diet. This eating plan is based on a daily intake of 2,000 calories.

If we follow these dietary recommendations, we can expect to see a reduction in our systolic pressure in the range of 8 to 14 points. In addition, it will help us to lose some of our extra weight.

Lifestyle change #3: Exercise

Taking 30 minutes of physical activities on most days of the week is beneficial for our overall health. The best type of exercise is where our heart rates are elevated. This strengthens our hearts and lungs. It also burns up extra calories and helps us lose weight.

The benefits of taking exercise last for almost the whole day, which is why it is important to exercise regularly.

We can expect to see a reduction in our systolic pressure in the range of 4 to 9 points by taking regular cardiovascular exercise.

Lifestyle change #4: Reduce salt and sodium intake

The DASH dietary recommendations are naturally low in sodium. However, we have become accustomed to having more sodium in our diet than we really need. Much of the salt we consume is hidden in the convenience and processed foods we eat. It is there as a preservative as well as a flavor enhancer. If you need to add more salt to your food, do it at the cooking stage, not at the table.

Reducing our sodium intake to the recommended 1500mg per day can lower our systolic pressure in the range of 2 to 8 points.

Lifestyle change #5: Limit alcohol consumption

A modest amount of alcohol can have a beneficial. It can help relax us, which in turn lowers our blood pressure.

The maximum recommended alcohol consumption is two units per day for men and one unit a day for women. The benefits are quickly lost if consumption above this level and can contribute to hypertension.

Reducing our alcohol consumption to the recommended limits can lower our systolic pressure in the range of 2 to 4 points.

These five simple lifestyle changes can lower out high blood pressure by up to 21 points. Some people may achieve an even greater reduction. What is also important is that by reducing systolic pressure, we are also likely to reduce our diastolic pressure.

Lifestyle change #6: Take a good herbal supplement

Hawthorn extract acts works by relaxing the walls of our arteries and blood vessels making it easier for our heart circulate blood around our body, thereby reducing our blood pressure. It is also a mild diuretic.

Hawthorn extract is sometimes mixed with other botanics, such as ginkgo biloba, passion flower and cramp bark in therapeutic measures to give overall support to our heart and circulatory system.

When used in conjunction with the above five lifestyle changes, herbal supplements can help to maintain our blood pressure within the normal range.

These simple lifestyle changes can reduce your hypertension naturally by 21 points or more and help to keep your blood pressure within the normal range.

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/

View the original article here