Blood
pressure is the force of the blood pushing against the wall of the arteries. It
is recorded as two numbers, for example, 120/80. The first number (the systolic
blood pressure) indicates the pressure in the arteries as the heart squeezes
out blood during each beat. The second number (the diastolic blood pressure)
indicates the blood pressure as the heart relaxes before the next beat.
Blood
doesn’t circulate in an even stream around the body; rather, it travels in a
constant series of spurts. Therefore, the pressure peaks in the blood vessels
just after the heart beat and ebbs until the next one.
There are no
fixed figures that represent a normal blood pressure range. However, it is
usually agreed that somewhere between 110/70 and 125/80 is an average blood
pressure for a grown person, though someone with a naturally low pressure may
be close to a range of 100/60.
A blood
pressure of 140/90 is considered to be high. But usually, as a person gets
older, a blood pressure higher than 180/110 is considered dangerous.
Blood pressure
rises and falls throughout the day. When blood pressure stays elevated over
time, it’s “high blood pressure.” High blood pressure causes the heart to work
harder, putting a person at increase risk of heart attack, stroke, heart
failure, kidney and eye problems. There are no symptoms to identify high blood
pressure; therefore, many people are unaware that they have it.
A healthy
lifestyle is important to help prevent high blood pressure and its associated
risk. Here are some tips:
1. Achieve
And Maintain A Healthy Weight:
Being
overweight or obese increases the risk of developing high blood pressure. In
fact, your blood pressure rises as your body weight increases. Too much fat and
cholesterol can cause a condition known as atherosclerosis. It narrows the
lumen of the arteries, thereby increasing the pressure the heart requires to
push blood through. You can maintain healthy fat and cholesterol levels by
eating healthy and exercising.
2. Use Salt
Moderately:
High salt
content attracts water from around your body cells into your blood to dilute
it. The more the fluid in your blood, the harder it is for the heart to pump
blood, and the higher the blood pressure. To reduce salt intake, eat plenty of
fresh fruits and vegetables; choose low salt bread and cereals; avoid too much
seasoning, processed foods, and fast foods, which are high in salt.
3. Eat A
Wide Variety Of Healthy Foods:
Too much
calories and fatty foods put extra strain on the heart. Healthy eating is about
choosing mainly planted-based foods such as vegetables, fruits, and legumes
(dried peas, dried beans, and lentils); grain-based foods (preferably whole
grain) such as bread, cereals, pasta, noodles, and rice; moderate amount of
lean meats, poultry, fish and reduced-fat dairy products.
4. Be Active
Every Day:
Regular
exercise improves heart function and lowers your blood pressure and blood
cholesterol. At least fifteen minutes of exercise a day is recommended.
5. Avoid
Alcohol Consumption:
Alcohol
taxes the liver and reduces the ability to detoxify blood, thus causing more
oxidizing and damaging substances to remain in circulation where they can harm
the blood vessels. For a normal blood pressure, alcohol should be avoided.
There are several ways you can maintain a healthy life style and precautions
you should take, and also good recommended and supplements you can use and see
yourself living healthy.
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