High Blood Pressure
It is estimated that over 100 million Americans have high blood pressure. A simple explanation for this disease is, when the force of the blood against the artery wall is too high. A reading of 140/90 is cause for concern and 180/120 is considered severe. Medical experts say that there are more than 3 million Americans are diagnosed every year with hypertension.
This malady affects all ethnic groups with African Americans making the largest group of suffers Hispanics and Native Americans are also more susceptible to be infected, while White Americans are the least affected..But as with every ailment there are some steps than can be used to manage it. Here are a few:
*Manage What You Eat
Eating lots of whole grains, fruits, vegetables, and low-fat dairy . Avoid sugary drinks, red meats and sweets.
*Lose Weight.
This is more applicable to people who are considered overweight as average weight people can also have high blood pressure. Dropping a few pounds can lower your blood pressure. Also the measurement around your waistline is a good way to signal if you are at risk. A waist measurement of more than 35 inches for women and 40 inches for men are considered high.
*Stop Living A Sedentary Lifestyle.
Exercise can help you lower blood pressure and lose weight. Aim to get at least 150 minutes of physical activity each week. Engage in aerobic workouts that make your lungs and heart a little harder.
*Control Your Salt Intake.
Too much sodium can raise your blood pressure. No more than 1,500 milligrams a day is the recommended intake. Packaged foods can also contain a lot of salt- soups , sandwiches and pizza are foods to watch.
*Get More Potassium
A daily intake of 3,00 to 3,500 milligrams is recommended. A medium banana has 420 milligrams A baked potato with the skin gives you more than 900 milligrams . Spinach, beans, tomatoes, oranges, and sweet potatoes are also high in potassium.
*Limit Alcohol
Drinking too much can raise your blood pressure. If you are on medication, alcohol can affect its potency.
Credit: WebMD
It is estimated that over 100 million Americans have high blood pressure. A simple explanation for this disease is, when the force of the blood against the artery wall is too high. A reading of 140/90 is cause for concern and 180/120 is considered severe. Medical experts say that there are more than 3 million Americans are diagnosed every year with hypertension.
This malady affects all ethnic groups with African Americans making the largest group of suffers Hispanics and Native Americans are also more susceptible to be infected, while White Americans are the least affected..But as with every ailment there are some steps than can be used to manage it. Here are a few:
*Manage What You Eat
Eating lots of whole grains, fruits, vegetables, and low-fat dairy . Avoid sugary drinks, red meats and sweets.
*Lose Weight.
This is more applicable to people who are considered overweight as average weight people can also have high blood pressure. Dropping a few pounds can lower your blood pressure. Also the measurement around your waistline is a good way to signal if you are at risk. A waist measurement of more than 35 inches for women and 40 inches for men are considered high.
*Stop Living A Sedentary Lifestyle.
Exercise can help you lower blood pressure and lose weight. Aim to get at least 150 minutes of physical activity each week. Engage in aerobic workouts that make your lungs and heart a little harder.
*Control Your Salt Intake.
Too much sodium can raise your blood pressure. No more than 1,500 milligrams a day is the recommended intake. Packaged foods can also contain a lot of salt- soups , sandwiches and pizza are foods to watch.
*Get More Potassium
A daily intake of 3,00 to 3,500 milligrams is recommended. A medium banana has 420 milligrams A baked potato with the skin gives you more than 900 milligrams . Spinach, beans, tomatoes, oranges, and sweet potatoes are also high in potassium.
*Limit Alcohol
Drinking too much can raise your blood pressure. If you are on medication, alcohol can affect its potency.
Credit: WebMD