Conservative estimates indicate that there are over 600 million adults worldwide suffering from hypertension, the technical term for persistent high blood pressure. The continued growth has caused doctors to define an additional level of risk, prehypertension, as an indication of potential trouble. Experts believe that as many as 90% of us will develop a blood pressure problem during our lifetime, with 50% of us either dying from heart disease or a stroke - the usual outcome of hypertension.
"The Stealth Killer" is a title often given to hypertension as it does most of its damage without alerting the individual. Yet put on a pressure cuff for a few painless seconds and you can identify hypertension. Adopt a few changes to your lifestyle and the condition can be simply treated.
This is not an excessively complex problem so what is going so badly wrong, when everyone is bombarded with advertising, and magazine articles that promote a healthy lifestyle. For whatever reason the majority choose to ignore the warning and continue doing all the "bad things"
such as drinking alcohol, eating high fat snacks, and smoking.
Who Is At Risk?
First lets understand the meaning of your blood pressure reading. The reading is represented as two numbers, 140/90 or 160/100 for example. The first number is the pressure against the walls of the blood vessels during a heartbeat, the systolic pressure. The second and lower number reflects the pressure taken between heartbeats, the diastolic pressure. Below are the blood pressure levels recommended by the American Heart Association (units mm Hg):-
Normal: 120 or less / 80 or less
Prehypertension: 120-139 ( systolic) or 80-89 (diastolic) Stage 1 Hypertension: 140-159 or 90-99 Stage 2 Hypertension: 160 and above or 100 and above
Factors Beyond Your Control
African Americans and others who naturally have a dark complexion (e.g., Bahamians and Native Americans) suffer from a much greater risk. Though the reasons are not understood, some believe that this is due to genetics or elements in the environment.
High blood pressure shows mercy to no-one. Men are more inclined than their female counterparts to suffer from hypertension before reaching the age of 55. Since women tend to be more health-aware, they take preventive measures to stave off hypertension, though they are still susceptible to the disease.
The risk of having high blood pressure increases as you age. It's common for adults between 50 and 65 to have hypertension. As the body changes, it affects your heart, blood vessels, and hormones. These changes, combined with other risk factors, increase your chances of developing hypertension
Family history can also indicate a risk. Twenty-five percent of adults that have a family history of heart disease or high blood pressure have a 60 percent risk of developing hypertension. Genetics, environment, and your access to receiving good health care are all determining factors. A family history doesn't mean that you are destined to have high blood pressure. However, it does mean that you should take preventative measures to ensure that your vulnerability is low.
Changeable Risk Factors
Being aware of your risk is the first positive step you can take in "lowering" your risk of hypertension Being overweight or obese, a lack of exercise, eating badly, smoking and drinking too much, all play a role. Changing your lifestyle has a definite impact.
Overweight individuals are vulnerable to hypertension in a number of ways. High fat diets are usually high in salt, which raises blood pressure. Carrying excess weight requires the heart to work harder, which forces the blood to flow even harder through the vessels. In addition a blood gas that relaxs the vessels is destroyed by the layer of fat located around the gut.
Healthy eating is the first step to reducing your risk. A low-fat, low-salt, high nutrient diet is recommended.
Reduce your intake of processed foods, salty snacks and cured meats. Eat more fish and poultry. Fill up on fruits and vegetables. Better eating habits can lower the needle on the bathroom scales and on the pressure monitor.
Sodium can be a deadly enemy of the body. The most popular dietary source of sodium is ingested through the use of salt. Increasing your salt intake requires the body to hold more water. The body first stores this water in the bloodstream and then it deposits it in the tissues. Fluid retention causes stress on the heart and escalates the chances of developing high blood pressure. Potassium helps promote a healthy balance of the amount of sodium in cell fluids. Fruit - such as bananas - and vegetables are an excellent source of potassium.
Various forms of physical activity - a short 20-minute walk or housecleaning task - can have a serious impact on your life. Any type of exercise aids in the heart's effort to pump blood through your body. Lack of exercise places stress on the heart, resulting in escalated blood pressure. Make a commitment to exercise for at least 30 minutes three or four times per week.
Nothing can be worse for hypertension than smoking tobacco.
It causes the heart rate to rise and at the same time hardens and constricts the blood vessels. Consequently the pressure rises even higher, causing further damage to the heart and blood vessels.
Alcohol is another "no-no". An occasional beer or glass of wine will not send you over the edge, but indulging in them can cause serious problems. Consuming three or more alcoholic beverages a day nearly doubles your risk of high blood pressure.
Get Smart
For those in the high risk category, a change of lifestyle can decrease the chances of developing high blood pressure.
The adoption of a healthier life style is a goal that everyone is capable of achieving. Instead of taking a gamble, choose to take intelligent steps toward lowering your risk of high blood pressure.
