According to the Centers for Disease Control (CDC), one in three Americans is diagnosed with having high blood pressure. This accounts to almost 31.3 percent of the total American population. Data shows that in the year 2006, 326,000 people died because of the condition. In fact, last 2010, the United States have spent a whopping amount of $76.6 billion in hypertension health care services.

Hypertension is a cause of concern since it can cause life-threatening complications. Not only will it damage the arteries where the blood flows, it will also cause destruction of the major organs in the body, such as the heart, brain, kidneys and the lungs. Continuously high pressure exerted by the blood on the walls of the arteries could damage its linings and could therefore result to scarring, which can ultimately harden the arteries. Because of the hardening of the arteries, heart attack may occur. Furthermore, the very thin blood vessels of the brain may result to which will eventually lead to stroke or aneurysm. When the blood vessels in the kidneys are narrowed, the kidneys will not be able to do its function of filtering toxic substances, which will cause accumulation and allow it to return to the system and cause more metabolic damages. These are but a few of the dangers of hypertension.

We therefore see the need for everybody to control their blood pressure and to prevent hypertension, so as to live a healthy life. Below are easy ways to control blood pressure:

1. Be wary of frozen foods

During busy days, it is most convenient to just grab frozen foods in the grocery than to actually take the time to prepare meals yourself. But everyone should be aware that frozen foods contain high amounts of calories, sodium and fats. You may not be aware of it but frozen foods have hidden sodium – loads of it. The high amount of sodium can help in the preservation process; however, it is not healthy. Food items which have less than 800 milligrams of sodium are enough amounts for the required dietary intake.

2. Eating a healthy diet, including the DASH diet

What is the DASH eating plan? DASH means Dietary Approaches to Stop Hypertension. According to the studies made by the National Heart, Lung and Blood Institute (NHLBI), The DASH eating plan is a guideline that limits the intake of saturated fat and cholesterol, but focuses in the intake of foods rich in potassium, calcium, magnesium, protein and fiber. The foods rich in these nutrients have the capacity to lower the blood pressure. Several studies for the DASH diet have shown that the risk of getting hypertension is decreased when there is an increase of fruits and vegetable intake and increase in fat-free or low-fat milk products. Potassium from fruits and vegetable is more effective in lowering blood pressure than those from supplements.

3. Get regular aerobic exercise

Exercise may be considered the ultimate drug free approach in lowering the blood pressure or controlling it. Aerobic exercise, which affects the cardiovascular system of the body, when done regularly will allow the heart to pump more blood into the arteries with less effort. If the heart works with less effort, pressure on the arteries decreases, this, of course, will result to a decrease in blood pressure. According to several studies, exercising regularly will actually lower the systolic blood pressure. So what types of exercises will result to the enhanced capability of the cardiovascular system? Any activity that increases the heart rate and the respiratory rate are desirable. This is what most people call aerobic exercise. Walking, brisk walking, climbing stairs, jogging, cycling, swimming are very effective activities that will lower the pressure exerted by the blood on the blood vessels.

4. Limit alcohol intake. Two drinks a day for men, one drink a day for women.

When a doctor says limit to 1 drink for women or 2 drinks for men, what does it mean? One drink may mean 5 ounces of wine, or 12 ounces of beer, or 1 ½ ounces of 80-proof whiskey. Although further studies are being made to support the notion that alcohol indeed causes high blood pressure, some scientists believe that alcohol stimulates the sympathetic nervous system which causes the blood pressure to increase. This is one reason why alcohol intake should be controlled.

5. Lose weight.

Studies have shown that being overweight increases the chances of acquiring hypertension by two to six times. What is the relationship between weight and hypertension? According to studies, when there is stimulation of the retention of sodium, as well as increasing release of catecholamine, the body becomes highly sensitive to sodium and will result to hyperinsulinemia. This causes the body to bulge as it tries to balance insulin and sugar. Clinical researches have also shown that there is 50% to 300% chance of getting hypertension when one is overweight. Therefore, it is imperative to find a weight-loss program to help in preventing hypertension.

6. Quit smoking.

Smoking causes high blood pressure due to its nicotine content. As one continuously smokes, nicotine accumulates in large amounts. Nicotine causes the blood vessels to constrict. As the blood vessels constrict, blood pressure increases due to the narrowed opening for the blood to pass through. Constriction also causes blood vessel spasm, which will eventually cause the heart to beat faster. By decreasing or eliminating smoking, there will be less stimulation by nicotine, preventing the secretion of catecholamines that causes the increase in adrenaline responsible for constricting the blood vessels.

7. Reduce the amount of sodium in your diet to less than 1,500 milligrams a day

Sodium retains water. The more sodium there is inside the body, the more water is retained. When there is an increase water retention, the heart tries to pump the increasing blood volume away from the body. As the pumping motion increases, blood pressure increases. Therefore, decreasing sodium intake is important in order to decrease the pumping effort of the heart. But how much is enough? Essentially, it depends on the individual’s activity, but the average person needs 2,325 milligrams of sodium per day; that is roughly 1 teaspoon of table salt. However, for those with hypertension, sodium intake should not be more than 1,500 milligrams. Among the various types of salt preparation, the organic unrefined sea salt is much better as it contains less sodium. I highly recommend using organic salt. Despite the fact that it contains less iodine, it is much better than table salt which has 97-99% sodium chloride.

Sources
blood-pressure-diet.com
highbloodpressuremed.com
ncbi.nlm.nih.gov