Today, many Americans are living a lifestyle that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease drastically increases the risk for stroke, heart attack and heart failure.
Many people who have hypertension do not know it because they do not feel any direct pain. This presents a deadly risk because over time the force of the internal pressure damages the inside surface of your blood vessels.
REDUCE THE RISK OF HYPERTENSION
Hypertension is not predestined. There are changes you can make to reduce your risk. Reducing salt intake, adopting a desirable dietary pattern, losing weight and exercising can all help prevent hypertension.
Quitting bad habits and eating a low fat diet will help, but the most significant thing you can do is exercise. Just as exercise strengthens and improves limb muscles, it also strengthens and enhances the health of the heart muscles.
HEART AND EXERCISE
Exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels. People who exercise have a better blood supply to all the muscle tissue of the heart.
The human heart basically supplies blood to an area of the heart damaged in a “myocardial infarction.” A heart attack is a condition where the myocardium or the heart muscle does not get enough oxygen and other nutrients, so it begins to die.
For this reason, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. Moderate exercise several times a week is very effective in building up these auxiliary pathways.
Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. This is not true. Even marathon runners who have suffered hypertension cannot overcome the combination of other risk factors.
WHAT CAUSES HYPERTENSION?
*Abnormalities of the kidneys
*Heredity
*Obesity
*High stress levels
*Poor diet
*Lack of physical activity.
Use the following tips to help you reduce your risk for hypertension.
Eat a low-fat diet. Try making the bulk of your diet fruits, vegetables, lean protein, whole grains, and healthy fats. Limit your intake of refined sugars and processed foods.
Reduce stress. Find ways to reduce your stress level. Take time out every day, no matter how difficult that may be, to do something that you enjoy like reading, listening to music, taking a walk, meditating, etc.
Start an exercise regimen. Check with your doctor before beginning an exercise program. When you begin, take it slow. Start at a low, comfortable level of exertion and progress gradually. Over-exercising is both dangerous and unnecessary.
Exercise regularly. You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Cardiovascular fitness requires consistent and regular activity.
Obviously, you have no control over heredity but following the above guidelines will significantly reduce your risk for hypertension. If you feel that you do suffer from hypertension, see your doctor immediately. He/she will help you create a plan for treating it.
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