4 Ways You Can Reduce High Blood Pressure
Most people who have high blood pressure have no idea that they have it. We bring you the bottom line on the silent symptoms of high blood pressure. Hi, I'm Pilar Gerasimo with a Bottom Line Expert report on high blood pressure. I'm here today with Dr. Suzanne Steinbaum. She is the director of Women's Heart Health at Lenox Hill Hospital in New York City. Dr. Suzanne, let's get right into it. What are the symptoms, if any, of high blood pressure You know about six million Americans are living with high blood pressure, and it's called.
The silent killer because you can't exactly tell that you have itsometimes there are no symptoms. On the other hand, some people can develop symptoms like headaches, blurring of vision, shortness of breath, even chest pain. So if you have any of these symptoms, please go see your doctor, because the silent killer is actually just that. It could be a killer. Aside from obvious things like excess weight or obesity, what are the primary risk factors for high blood pressure When it's not due to family history or a hereditary problem or an issue with the kidneys, you.
Have to look at the lifestyle issues again. Alcoholexcess of alcohol or binge drinking can lead to high blood pressure. Also look at your diet. Too much saltit is actually a risk factor for hypertension. And if you're not exercisingsedentary lifestyleor if you have diabetes. All of the things that lead to the stiffening of the arteries are the risk factors. Your diet, your exercise, even stress. Diabetes, smoking, high cholesterol.all of these things can lead to high blood pressure. Is high blood pressure treatable without medication You mentioned a lot of lifestyle factors.
If it's not due to a primary issue, as I mentionedlike the kidney or an adrenal issuethen it's truly about lifestyle. It is truly about the choices you make with diet and exercise and how you live your life. I would say watch your alcohol, don't smoke and really watch what you eat, how you move, and how you choose to live. The bottom line on blood pressure is that unless you're dealing with a specific medical condition like the ones Dr. Steinbaum mentioned, most of the interventions that are going to.
High Blood Pressure Tips Treatments Exercise for High Blood Pressure
Okay so next we want to talk about how exercise relates to blood pressure. There's some research done on how exercise can reduce blood pressure. And they found that exercise can reduce your blood pressure by as much as ten millimeters of mercury on the systolic side. And you have to continue to do that exercise in order for it to have that effect though. Once you reach that reduced blood pressure you have to maintain that other wise it will go back up. So we want to talk about, in this series, we want to talk about the kinds of exercise, the duration.
Of exercise, and the intensity of the exercise. So what kinds of exercise have this effect on blood pressure Mainly aerobic exercise. So aerobic exercise can be different things for different people, and you need to be careful when you're starting a new exercise program. But what we can say is that you should be breathing briskly. So we will get into the intensity in the next segment, but you should be doing this brisk walking, jogging, where you can still carry a conversation, but you're a little bit winded and you should be doing.
That for thirty to forty minutes, four to five times a week. And how this has its effect is it allows the arterial system to be more responsive to the changing pressures that occur with exercise. And we'll be demonstrating that a little bit later, but it's basically the arterial system has to go a little bit further and to a wider range of muscles and tissues and so the heart has to work a lot harder to get that pressure to that area. And when you're at rest, as your body accommodates to the exercise that you're doing, it's allowed.
High Blood Pressure Tips Treatments High Blood Pressure Diet
We talked about blood pressure, and it's affects on the arterial system. Now we want to talk about dietary approaches you can use to maintain healthy blood pressure. When talking about this, we need to keep in mind that we're working on two basic mechanisms here. The overall volume in the arterial system, and the overall resistance in that arterial system. When choosing the diet for this blood pressure, the National Heart Lung and Blood Association looked at these two basic mechanisms when they were trying to isolate dietary plans. They found.
That blood pressure was reduced with a plan of low saturated fat, low cholesterol, low total fat, a diet that was high in fruits and vegetables, low fat dairy, and there's another portion of the diet where they actually reduce sodium. This diet is called The dietary approaches to stop hypertension. Its acronym is the dash diet. As you can see here, the diet focuses on fruits and vegetables, and you want to get six to eight servings of those, you want to get around twelve servings of your grains, which is here. We have some rice,.
Healthy Eating Guidelines How to Eat to Lower Blood Pressure
My name is Christine Marquette, and and I'm a registered dietitian with the Austin Regional Clinic, and I'm going to talk to you about how to eat to lower blood pressure. One of the most common methods is to use the dash diet. That stand for dietary approaches to stopping hypertension, and it was a study that was done several years ago. What they found with this group of study is that if you eat a diet that is very high in fruits in vegetables, low in saturated fat, low in sodium, very high in whole grains, that you.
Can actually have a significant decrease in blood pressure. So the basic premise behind eating this way for the majority of people the ranges that you would look for from each food group are going to be, starting with the whole grains, having between six and ten servings of whole grains, and that would be items like brown rice, whole grain bread, wheat pasta, oatmeal, high fiber cereals. Any of those choices would be very good choices for the whole grain component of your eating plan. For fruits, it is a high quantity of.
Fruit, anywhere in the range of four to seven fruits per day. For the vegetables, a very similar range from about four to seven servings of vegetables each day. The meat portion is going to be a lot less than what most people are used to. It's really only about one and a half to three servings of meat, and by serving they're talking about a three ounce portion of meat, so even if you ate three servings that would only be nine ounces of meat total for the day. And that option is going to be for a very tall person, somebody with a large.
Build who needs more calories. For the average person, they're really going to be angling more toward only two portions of meat. And then as far as the fat, you do want to limit it to primarily unsaturated fat. Things like nuts, seeds, and for cooking oil, things like olive and canola. It is also recommended that you do eat nuts at least three times a week in the amount of about a quarter cup each time that you eat them. All of these methods make sure that your body is obtaining a lot of fiber and a lot of nutrients, particularly.
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