How To Reduce The Risk Of High Blood Pressure
by Edward Vorwerden
http://www.rvhealth.com
By conservative estimates, there are over 600 million
adults worldwide believed to be suffering from persistent
high blood pressure or hypertension to use the technical
term. In the last few years doctors have defined a new
level of risk, prehypertension (a borderline pressure
range which is a warning of trouble to come.) Over the
course of our lives, maybe 90% of us will develop a blood
pressure problem, with half of us dying from either a
stroke or heart disease - hypertension's frequent outcome.
As it does most of its harm without the person knowing it,
hypertension is often referred to as "The Stealth Killer."
Yet it's true that a few painless moments in a pressure
cuff can detect hypertension, and a few relatively simple
lifestyle changes can treat it.
So you may wonder how the problem has been allowed to grow
to this extent. After all it's no big secret, for every day
of our lives we are faced with commercials, billboard ads,
magazine and newspaper articles that stress the importance
of living a healthy life. Yet most of us tend to turn off
what we hear and head to the "closest pacifier" we can
locate. For most, all of the things we're warned not to
indulge in - smoking, drinking alcohol, and high fat
snacks - are the most satisfying.
Who Is At Risk?
First lets understand the meaning of your blood pressure
reading. The reading is represented as two numbers, 140/90
or 160/100 for example. The first number is the pressure
against the walls of the blood vessels during a heartbeat,
the systolic pressure. The second and lower number reflects
the pressure taken between heartbeats, the diastolic
pressure. Below are the blood pressure levels recommended
by the American Heart Association (units mm Hg):-
Normal: 120 or less / 80 or less
Prehypertension: 120-139 ( systolic) or 80-89 (diastolic)
Stage 1 Hypertension: 140-159 or 90-99
Stage 2 Hypertension: 160 and above or 100 and above
Factors We Cannot Change
Although it is unclear why African Americans and dark
complexion natives (Bahamians and Native Americans for
example) have a much higher risk. Some believe it's due to
either genetics or the environment in some way.
Hypertension offers mercy to no-one. Males are more apt
than females to suffer from hypertension before the age of
55. Since women tend to be more health-conscious, they
often take preventive measures to eliminate the possibility
of hypertension, though they are still at risk for the
disease.
Through the process of aging, the risk of having high
blood pressure increases. Adults between the ages of 50
and 65 are more prone to suffer from hypertension. Bodily
changes have a direct effect on the heart, blood vessels,
and hormones. Combined with other risk factors, such
changes increase your probability of developing
hypertension.
Family history may be indicative of your risk level. One
quarter of all adults who exhibit a family history of heart
disease or high blood pressure are in the 60% risk category
for developing hypertension. Determining factors in your
risk of developing high blood pressure are genetics,
environmental factors and the receipt of proper health
care. While your family history may indicate a
predisposition to develop the disease, it's not a given
that you're destined to suffer from hypertension. It is an
indicator, however, that preventive measures need to be
taken in an attempt to reduce the risk of developing the
disease.
Factors We Can Change
Awareness of your risk factor is the first step toward
reducing your risk of hypertension. Obesity, lack of
exercise, smoking, the consumption of high levels of
alcohol and unhealthy eating habits are all critical
factors in the determination of whether or not you're at
risk for developing high blood pressure. A change in
lifestyle has proven to impact your chances of avoiding
the illness.
Excess weight contributes to hypertension in all sorts of
ways. Diets which are high in fat are often high in salt,
which boosts blood pressure. Carrying that extra weight
also causes the heart to work more, forcing the blood
even harder through the vessels. Also a blood gas that
helps the vessels relax is destroyed by fat situated around
the gut.
Take the first step toward lowering your risk by adopting
healthy eating habits. Heart specialists recommend a diet
low in fat, low in salt and high in nutrients. Stop eating
those salty snacks, processed foods, and cured meats.
Instead eat plenty more fruit and vegetables. Eating
smarter will see that needle on the bathroom scales drop,
as well as the pressure monitor.
Sodium can be your worst enemy. The most common dietary
source of sodium is salt. The more sodium your body holds,
the more water it retains. The water is first stored in the
bloodstream, and then off-loaded into the tissues. When
your system becomes "waterlogged", the strain is felt by
overfilled vessels, increasing your chances of developing
high blood pressure. Potassium can help balance the amount
of sodium in cell fluids with the best source being found
in fruits and vegetables like bananas.
Physical activities like a short 20-minute walk or even
cleaning your house can make a major difference in your
life. Regular exercise at any level helps your heart pump
blood through your body. The heart becomes more efficient,
and blood pressure is lowered. Get moving now - at least 30
minutes of exercise three or four times per week will do
the trick.
Nothing can be worse for hypertension than smoking tobacco.
It causes the heart rate to rise and at the same time
hardens and constricts the blood vessels. Consequently the
pressure rises even higher, causing further damage to the
heart and blood vessels.
Alcohol consumption can be detrimental to your health in
many ways. The occasional beer or glass of wine will not
make a significant difference to your blood pressure, but
indulgence can cause serious issues. The consumption of
three or more alcoholic beverages each day nearly doubles
your risk of developing high blood pressure.
Wise Up
If you fit into the high risk category, changing your
lifestyle can lower your chances of developing high blood
pressure. Adopting a healthier life style is something
everyone is capable of doing. Why gamble with the risk
factors? Make an intelligent choice to lower your risk of
high blood pressure.
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