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Top 7 Tips To Treat And Prevent High Blood Pressure
By Raymond Lee
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Many people think that high blood pressure is a natural part of getting older. But it does not have to be that way. When you lower high blood pressure, you can cut the risk of heart disease and stroke in half or more. That may seem hard to believe. After all, you can have high blood pressure and still feel great. It is like when you blow up a balloon too much, you put too much pressure on a structure that is not built to take it. It pops. That is what high blood pressure does to your arteries. Under extra pressure, the plaque may rupture. As it breaks lose, it turns into the stuff clots are made of, and your risk of heart attacks and stroke rises. If your kidneys are not working right, they can produce hormones to tighten the blood vessels, constricting the arteries, and putting on the pressure. Stress can be another common cause of increased constriction of the blood vessels. Here are some tips that you can consider to take off the pressure.
- Reduce Fat Intake
Most people’s daily calories come from fat. To lower the high blood pressure and get your cholesterol down, it is recommended to get your fat consumption down to 10 percent of calories to reverse heart disease. Get into the habit of checking the labels on processed food, they will fill you in on the fat content.
- Get Active
Physical activity lowers the high blood pressure. If you are not doing anything, start to do something physical. Just accumulate 30 minutes of activity a day. This need not be marathon running. You can walk, ride an exercise bicycle, work in the garden, or mow the lawn.
- Up The Antioxidants
High blood pressure is caused, by part, by a shortage of disease-fighting antioxidants in your system. Free radicals, compounds that antioxidants disarm, block your body’s production of nitric oxide and prostacyclin, both of which relax blood vessels to help keep blood pressure down. You can get antioxidants through your diet by eating foods rich in beta-carotene and vitamins C and E, such as carrots, broccoli, and sweet potatoes.
- Drop Some Pounds
Being overweight can contribute to high blood pressure. A weight loss of just 5 to 10 pounds can actually make blood pressure medication unnecessary in some cases.
- Add The Potassium
Low potassium intake can also increase blood pressure. Get it from your diet such as fresh fruit and vegetables, particularly bananas and potatoes.
- Lower Stress
Stress can get your heart pumping and your pressure rising. As stress raises your heart rate and blood pressure, hormones may make the coronary arteries constrict. The combination of reduced blood supply and greater demand for blood can lead to a heart attack.
- Cut The Salt
As you get older, your system becomes more sensitive to salt and hangs on to it longer. Consuming 1,000 to 1,500 milligrams a day puts you in the low-salt and high-health range. So check those nutrition labels when you shop and look for no-salt or low-salt products.
Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit http://www.bodyfixes.com for more information.
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Article Submitted On: November 20, 2007