建立日期 24
主題: Hypertension
Hypertension
Hypertension is often associated with few or no symptoms. However, just because hypertension typically has no symptoms does not mean it is harmless. In fact, uncontrolled hypertension can damage your arteries, especially those in the kidneys and eyes. Hypertension is also a risk factor for stroke, heart attacks, and other cardiovascular problems.
Hypertension is a chronic condition. It can be classified into two main types: secondary hypertension and primary hypertension. Most people have primary hypertension, which is hypertension that is not caused by any specific underlying condition. Conversely, secondary hypertension is hypertension caused by a particular health condition.
Primary hypertension refers to hypertension that is not caused by a specific reason. Instead, it develops gradually over time. Many cases of primary hypertension are attributed to genetic factors. Typically, the only way to know if you have hypertension is by measuring your blood pressure.
The American Heart Association estimates that hypertension, or high blood pressure, affects about half of all American adults. It's known as the "silent killer" because it often doesn't cause symptoms until it has done significant damage to the heart. Most people are unaware that they have hypertension because it often presents without obvious symptoms.
If unfortunately diagnosed with hypertension, here are six recommendations to improve your blood pressure issues:
1. Get Moving
Engaging in 30 to 60 minutes of exercise daily is an essential component of a healthy lifestyle.
On most days, aim for at least 30 minutes of aerobic exercise (which can lower systolic blood pressure by approximately 4-9 mmHg).
In addition to helping lower blood pressure, regular exercise also benefits your mood, strength, and balance. It can also reduce your risk of diabetes and other types of heart disease.
The American Heart Association (AHA) also recommends engaging in muscle-strengthening activities at least two days a week. You can try weightlifting, push-ups, or any other exercise that helps increase muscle mass.
2. Maintain a Healthy Diet
Following healthy eating principles can lower your blood pressure by up to 11 mmHg systolic. These dietary principles include:
- Eating fruits, vegetables, and whole grains.
- Consuming low-fat dairy products, lean meats, fish, and nuts.
- Eliminating foods high in saturated fat, such as processed foods, full-fat dairy products, and fatty meats.
- Also, reducing desserts and sugary beverages like soda and juice.
- Maintaining adequate dietary potassium intake (around 90 millimoles per day).
- Maintaining adequate dietary calcium and magnesium intake to promote overall health.
- Reducing intake of saturated fats and cholesterol to promote overall cardiovascular health.
3. Reduce Sodium Intake
Keeping sodium intake low is crucial for lowering blood pressure.
In some individuals, when you consume too much sodium, your body begins to retain fluid. This can lead to a sharp increase in blood pressure.
Reduce sodium intake to no more than 2.4 grams of sodium or 6 grams of salt; systolic blood pressure can be reduced by approximately 2-8 mmHg.
To reduce sodium in your diet, avoid adding salt to foods. One teaspoon of salt contains 2,300 milligrams of sodium!
Use herbs and spices to add flavor. Processed foods also tend to contain sodium. Be sure to read food labels and choose low-sodium alternatives whenever possible.
4. Shed Excess Weight
Weight and blood pressure go hand in hand. Just losing 10 pounds (4.5 kilograms) can help lower blood pressure.
(Systolic blood pressure decreases by approximately 5-20 mmHg for every 10 kilograms lost.)
It's not just the number on the scale that matters. Pay attention to waist circumference, which is also important for controlling blood pressure.
Excess fat around the waist, called visceral fat, is particularly troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including hypertension.
Generally, men should aim to keep their waist circumference below 40 inches. Women should aim for less than 35 inches.
5. Quit Nicotine Addiction
Every cigarette you smoke temporarily raises your blood pressure within minutes of finishing it. If you're a heavy smoker, your blood pressure may stay elevated for long periods.
Smokers with high blood pressure are at greater risk for dangerous high blood pressure, heart disease, and stroke.
Even secondhand smoke increases the risk of high blood pressure and heart disease.
6. Limit Alcohol Consumption
Having a glass of red wine with dinner is fine. It might even be beneficial for heart health if consumed in moderation.
However, excessive alcohol consumption can lead to many health problems, including high blood pressure.
Excessive alcohol consumption can also reduce the effectiveness of certain blood pressure medications.
Limit alcohol intake to no more than 1 ounce (30 milliliters) of ethanol per day for men or 0.5 ounces (15 milliliters) of ethanol per day for women and lighter individuals (systolic blood pressure reduced by approximately 2-4 mmHg).
Hypertension is often associated with few or no symptoms. However, just because hypertension typically has no symptoms does not mean it is harmless. In fact, uncontrolled hypertension can damage your arteries, especially those in the kidneys and eyes. Hypertension is also a risk factor for stroke, heart attacks, and other cardiovascular problems.
Hypertension is a chronic condition. It can be classified into two main types: secondary hypertension and primary hypertension. Most people have primary hypertension, which is hypertension that is not caused by any specific underlying condition. Conversely, secondary hypertension is hypertension caused by a particular health condition.
Primary hypertension refers to hypertension that is not caused by a specific reason. Instead, it develops gradually over time. Many cases of primary hypertension are attributed to genetic factors. Typically, the only way to know if you have hypertension is by measuring your blood pressure.
The American Heart Association estimates that hypertension, or high blood pressure, affects about half of all American adults. It's known as the "silent killer" because it often doesn't cause symptoms until it has done significant damage to the heart. Most people are unaware that they have hypertension because it often presents without obvious symptoms.
If unfortunately diagnosed with hypertension, here are six recommendations to improve your blood pressure issues:
1. Get Moving
Engaging in 30 to 60 minutes of exercise daily is an essential component of a healthy lifestyle.
On most days, aim for at least 30 minutes of aerobic exercise (which can lower systolic blood pressure by approximately 4-9 mmHg).
In addition to helping lower blood pressure, regular exercise also benefits your mood, strength, and balance. It can also reduce your risk of diabetes and other types of heart disease.
The American Heart Association (AHA) also recommends engaging in muscle-strengthening activities at least two days a week. You can try weightlifting, push-ups, or any other exercise that helps increase muscle mass.
2. Maintain a Healthy Diet
Following healthy eating principles can lower your blood pressure by up to 11 mmHg systolic. These dietary principles include:
- Eating fruits, vegetables, and whole grains.
- Consuming low-fat dairy products, lean meats, fish, and nuts.
- Eliminating foods high in saturated fat, such as processed foods, full-fat dairy products, and fatty meats.
- Also, reducing desserts and sugary beverages like soda and juice.
- Maintaining adequate dietary potassium intake (around 90 millimoles per day).
- Maintaining adequate dietary calcium and magnesium intake to promote overall health.
- Reducing intake of saturated fats and cholesterol to promote overall cardiovascular health.
3. Reduce Sodium Intake
Keeping sodium intake low is crucial for lowering blood pressure.
In some individuals, when you consume too much sodium, your body begins to retain fluid. This can lead to a sharp increase in blood pressure.
Reduce sodium intake to no more than 2.4 grams of sodium or 6 grams of salt; systolic blood pressure can be reduced by approximately 2-8 mmHg.
To reduce sodium in your diet, avoid adding salt to foods. One teaspoon of salt contains 2,300 milligrams of sodium!
Use herbs and spices to add flavor. Processed foods also tend to contain sodium. Be sure to read food labels and choose low-sodium alternatives whenever possible.
4. Shed Excess Weight
Weight and blood pressure go hand in hand. Just losing 10 pounds (4.5 kilograms) can help lower blood pressure.
(Systolic blood pressure decreases by approximately 5-20 mmHg for every 10 kilograms lost.)
It's not just the number on the scale that matters. Pay attention to waist circumference, which is also important for controlling blood pressure.
Excess fat around the waist, called visceral fat, is particularly troublesome. It tends to surround various organs in the abdomen. This can lead to serious health problems, including hypertension.
Generally, men should aim to keep their waist circumference below 40 inches. Women should aim for less than 35 inches.
5. Quit Nicotine Addiction
Every cigarette you smoke temporarily raises your blood pressure within minutes of finishing it. If you're a heavy smoker, your blood pressure may stay elevated for long periods.
Smokers with high blood pressure are at greater risk for dangerous high blood pressure, heart disease, and stroke.
Even secondhand smoke increases the risk of high blood pressure and heart disease.
6. Limit Alcohol Consumption
Having a glass of red wine with dinner is fine. It might even be beneficial for heart health if consumed in moderation.
However, excessive alcohol consumption can lead to many health problems, including high blood pressure.
Excessive alcohol consumption can also reduce the effectiveness of certain blood pressure medications.
Limit alcohol intake to no more than 1 ounce (30 milliliters) of ethanol per day for men or 0.5 ounces (15 milliliters) of ethanol per day for women and lighter individuals (systolic blood pressure reduced by approximately 2-4 mmHg).