High Blood Pressure
you following a heart healthy diet already?
Many people who think they eat a healthy diet don't get the results
they want because they may have only made a few, very focused changes
(like cutting out red meat or desserts). Simply reducing calories,
eating less fat, or cutting down on salt is not enough! Getting the
right balance of other key nutrients in your diet can make a real
difference. The personal diet plans we design for lowering blood
pressure and losing weight considers this and gives you a way to make
your entire diet fit together so that you get the healthy results you
The First 15 - Good News
Being overweight is a definite risk for high blood pressure,
but the good news is that losing the first 10-15 pounds has the
greatest effect upon risk factors like high blood pressure, high blood
sugar and high blood cholesterol.
you follow your personal diet plan, you'll be increasing potassium and
calcium and reducing sodium while you reach your weight goal. When you
reduce calories, important minerals that play a role in controlling
blood pressure are reduced as well, so we emphasize foods that contain
these important nutrients and make recommendations for getting the
right amounts of these key foods that play a role in keeping blood
pressure within healthy limits.
your blood pressure greater than 120/80?
Important New Guidelines for high blood pressure
In May 2003, the National Heart Lung and Blood Institutes issued new
guidelines for managing and treating high blood pressure
(hypertension). This expert panel targets those with blood pressure in
the "prehypertension" range because new evidence shows
that risk of cardiovascular disease begins at lower levels of blood
pressure than was once thought. Now, those with blood pressure greater
than 120/80 (either number above this level) and below 140/90 are
considered prehypertensive and are encouraged to make major lifestyle
changes to reduce their risk of developing high blood pressure and
cardiovascular disease. Those lifestyle changes are:
losing weight if you are overweight
- eating a diet rich in potassium and calcium and lower your sodium
- maintaining regular physical activity - drinking alcohol in
moderation (2 or less drink per day)
is the natural force exerted by the blood against the walls of the
arteries. It is expressed by two numbers and measured in
millimeters of mercury( mm/Hg) i.e. 120/80 mm/Hg. The top number
(systolic blood pressure, SBP) represents the force of the blood when
the heart pumps it; the bottom number (diastolic blood pressure, DBP)
is the residual force of the blood when the heart is at rest.
Blood pressure varies throughout the day. High blood pressure,
or hypertension , occurs when it remains at or above 140/90.
There are usually no clear symptoms associated with high blood
pressure. It, too, is a silent risk factor for heart disease.
It is very easy to detect with a special cuff.
optimal blood pressure has been identified as a systolic of less than
120 (in mm Hg) and diastolic less then 80 (in mm Hg), typically
written as 120/80. Hypertension, or high blood pressure, is identified
as a systolic of 140 or greater OR a diastolic of 90 or
One out of 4
Americans, about 50-60 million, have high blood pressure. African
Americans and the elderly have proportionately higher blood pressure
than whites and the young. About half the population in the U.S.
has hypertension by age 74. For a small percentage of those,
high blood pressure is due to kidney problems or narrowing of the
aorta, the main artery leading away from the heart, or to tumors of
the adrenal glands. For 95% of people with high blood pressure
the causes of hypertension are not known: it is called primary or
High blood pressure is one of the MAJOR risk factors for heart
disease and stroke.
with high blood pressure should make sure that your children limit
their salt intake, exercise and control their weight. These
measures will decrease their chances of developing hypertension.
Bringing it Down
High blood pressure is another controllable risk factor, which
means there are many things you can do to lower your risk of
developing high blood pressure.
National Heart, Lung and Blood Institute recommendations are to:
Lose or control body weight.
The incidence of
high blood pressure is twice as high in obese people as it is in
people with normal body weight. As little as 5 -10 pounds of
weight can reduce blood pressure enough to discontinue medication
for some people.
Although not all hypersensitive people respond
to a reduction of sodium in diets, it is recommended that they
consume no more than 2,000 mg
Consume enough calcium and
Studies linking high intakes of both to lower rates
of hypertension are ongoing.
Avoid smoking and caffeine.
These increase blood pressure immediately after consumption, even if
they do not appear to cause hypertension.
to 11% of hypertensive cases in men can be attributed to high
alcohol consumption... and the snacks that go with it.
lowers the resting blood pressure.
With an expert's plan, know-how, key diet strategies, & expert recommendations applied to foods you already eat you
will succeed more easily. The PersonalDiets combines what you need into a
simple plan and convenient diet that's focused on what you need! Going beyond other diets, you get the know-how of experts & a diet designed to match you personally. Learn exactly what's needed to succeed long term with your
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