Conservative estimates indicate that there are over 600 million
adults worldwide suffering from hypertension, the technical
term for persistent high blood pressure. The continued growth
has caused doctors to define an additional level of risk,
prehypertension, as an indication of potential trouble. Experts
believe that as many as 90% of us will develop a blood pressure
problem during our lifetime, with 50% of us either dying from
heart disease or a stroke - the usual outcome of hypertension.
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 why has the problem grown to this extent? We are all
continually bombarded with commercials, and magazine articles
which reinforce the importance of living a healthy life. Yet most
of us choose to ignore the message and indulge in all the "bad"
things such as smoking, drinking alcohol, and high fat snacks.
Could You Be At Risk?
First lets take a look at your blood pressure reading and what it
means. A blood pressure reading is represented by two numbers,
120/80 or 160/100 for example. The first number refers to the
pressure against the blood vessel walls during a heartbeat, the
systolic pressure. The second number is the pressure taken
between heartbeats, the diastolic pressure. Here are the American
Heart Association's recommended levels of blood pressure (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
Unchangeable Risk Factors
African Americans and those with a dark complexion (e.g.,
Bahamians and Native Americans) are at a much higher risk. While
the reasons may not be clear, some believe that this is due to
genetic or environmental factors.
High blood pressure shows mercy to no-one. Men are more inclined
than their female counterparts to suffer from hypertension before
reaching the age of 55. Since women tend to be more health-
aware, they take preventive measures to stave off hypertension,
though they are still susceptible to 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 can also be a pointer to your risk level. One in
four of the adults that exhibit a family history of heart disease
or hypertension face a 60% risk of developing hypertension.
Genetics, environmental factors and your ability to receive
proper health care are all critical in determining your risk of
developing hypertension. Though your family history may reflect
a propensity to develop the disease, this doesn't guarantee that
you're destined to suffer from high blood pressure. It does
indicate, however, that preventive measures should be taken in
order reduce your risk of the disease.
Changeable Risk Factors
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.
Overweight individuals are vulnerable to hypertension in a number
of ways. High fat diets are usually high in salt, which raises
blood pressure. Carrying excess weight requires the heart to work
harder, which forces the blood to flow even harder through the
vessels. In addition a blood gas that relaxs the vessels is
destroyed by the layer of fat located around the gut.
Establishing healthy eating habits is the first step toward
lowering your risk. The diet recommended by heart specialists is
low in fat, low in salt and high in nutrients. Your intake of
salty snacks, processed foods, and cured meats should be reduced.
Replace these with more fruit and vegetables. Adopt better eating
habits and that needle on the bathroom scales will lower, as well
as the pressure monitor.
Sodium can be a deadly enemy of the body. The most popular
dietary source of sodium is ingested through the use of salt.
Increasing your salt intake requires the body to hold more water.
The body first stores this water in the bloodstream and then it
deposits it in the tissues. Fluid retention causes stress on
the heart and escalates the chances of developing high blood
pressure. Potassium helps promote a healthy balance of the
amount of sodium in cell fluids. Fruit - such as bananas -
and vegetables are an excellent source of potassium.
Physical activity, such as a short 20-minute walk or
housecleaning event, can have a dramatic impact on your life.
Any form of exercise assists your heart in the effort to pump
blood throughout your body. Lack of exercise causes the heart
to work harder, resulting in elevated blood pressure. Strive
for at least 30 minutes of exercise three or four times per
week.
Can there be anything worse for hypertension than smoking
tobacco? Smoking steps up the heart rate while hardening and
constricting the blood vessels. This creates even higher
pressure, which causes 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
For those in the high risk category, a change of lifestyle can
decrease the chances of developing high blood pressure. The
adoption of a healthier life style is a goal that everyone is
capable of achieving. Instead of taking a gamble, choose to
take intelligent steps toward lowering your risk of high blood
pressure.
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