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High blood pressure or hypertension results when the force of circulating blood against blood vessels is overly increased. Often there are no symptoms and a problem is not found until a blood pressure reading is taken or some physical problem presents itself. A blood pressure cuff or sphygmomanometer is used to measure blood pressure. The reading consists of two numbers. The top figure is a measurement of systolic pressure and the bottom diastolic. Systolic pressure is the force with which the heart works to pump blood through arteries. The diastolic figure shows the pressure of blood in the arteries between heartbeats. A blood pressure reading of 120 over 80 is within normal limits. However, if a reading is 140 over 90 or higher, medication will probably be prescribed. Left untreated, high blood pressure can cause stroke, heart attack, kidney failure and other serious ailments.
There are some ways proven to reduce high blood pressure without the use of medication. However, a physician should be consulted beforehand to assess whether or not the condition can be controlled by a lifestyle change or whether the condition has progressed to the point where medication is required.
The four major ways to reduce or control high blood pressure are:
(1) Reduce Weight - Eating a diet low in fat and high in fruit and vegetables acts to lower sodium levels in the body while increasing fiber, potassium and calcium. Not all people who are overweight suffer with high blood pressure but most are at risk. Fiber in the diet can be increased by adding foods such as dried beans and peas, fruit and oat products. These foods help to decrease cholesterol production and reduce blood pressure.
(2) Lower Sodium Intake - Reducing salt has a significant effect on lowering the blood pressure but not only salty snacks and other obviously salty foods are harmful. Check for hidden sodium that may appear in cheese, desserts, ketchup, etc. Avoid fast foods and smoked meat and fish products, which are high in sodium. Check food packaging for sodium content. Never add salt to food as it cooks or after it reaches the table. Instead, substitute herbs and other spices for salt.
(3) Reduce Red Meat Consumption - Red meats contain large amounts of saturated fats. Processed meat products contain high levels of sodium and are low in potassium.
(4) Exercise Regularly - Regular exercise stimulates the metabolism to burn more calories. If inactive, start the exercise program slowly with light to moderate walking or light weight training to burn more calories and increase muscle mass. Stress is believed to be an important factor in high blood pressure. If possible, eliminate stessful activities and try to relax whenever possible. Consider relaxation exercises or meditation.
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