Blood Pressure

Blood Pressure
Very often doctors and other experts cannot even decide between them what an ideal blood pressure range is for an adult. However it is usually agreed that somewhere between 110/70 and 125/80 is considered to be an average blood pressure for a grown person, though someone with naturally low blood pressure may be closer to a range of 100/60 A blood pressure of 140/90 is considered to be high, though as a person gets older, this falls into the more normal range for people.

Blood doesn’t circulate in an even stream around the body, but travels in a constant series of spurts. Therefore the pressure peaks in the blood vessels just after a heart beat and then ebbs until the next one. This is a continuous process.

The two blood pressure figures represent the pressures when the forces are at their peak and at their lowest ebb. The stronger the arteries are, the more they resist the force of the blood and the lower the blood pressure.

As a person gets older, and the elasticity of their arteries weakens, the figures tend to rise. However the lower figure should still be less than 90 until that person at least reaches their sixties.

Many studies looking at blood pressure in both black and white people have found there is a higher prevalence of hypertension (High blood pressure) in black people than there is in white. This has led to further research in determining whether this is racially determined or just based on socioeconomic and dietary factors.
Some people suffering high blood pressure may find they just can’t pinpoint a cause for their problem. They may be fit, have a very healthy lifestyle yet their blood pressure remains consistently high for no apparent reason. This is called Primary or essential high blood pressure. However if the raised blood pressure is due to an underlying medical problem, it is known as Secondary High Blood Pressure.

Nearly one in four people in the Western world have high blood pressure. Many people don’t appreciate it is a dangerous condition that can lead to a heart attack kidney failure or stroke if it is left untreated. Yet there are thousands of people unaware they have high blood pressure who are walking around with a lethal time bomb ticking away inside them.
Blood Pressure

Exercise lowering Hypertension

Lack of exercise is a major cause of high blood pressure. In rural agrarian societies, one reason hypertension is so rare is due to the great amount of physical work required just to survive and eat.

One session of exercise at just 40 percent of maximal capacity, the equivalent of moderate walking, can lower blood pressure significantly for up to twenty-four hours.

Regular exercise often reduces body-fat weight and improves other metabolic processes such as insulin sensitivity and sympathetic activity which are causally linked to hypertension.

When exercise is combined with diet, weight loss and blood pressure reduction increase significantly. 

Weight loss reduces basal norepinephrine levels and lowering of plasma insulin attenuates sympathetic nerves activity and decreases sodium retention in the kidney. These combined adaptations all contribute to lower blood pressure.

Exercise lowers both systolic and diastolic pressures very dramatically. In one study involving a total of 2419 men and women by the University of New Orleans, doctor examined that aerobic exercise was associated with what those researchers called ‘impressive’ reduction of nearly 4 points in systolic blood pressure and 3 points in diastolic on average.

Published by Preventive Medicine volume 37, 2003, doctors at the University of Tennessee simply had the patients walk every day with no other changes in their life styles. For eight weeks they simply walk a lot every day. Their blood pressure fell dramatically.

The effect on blood pressure is proportional to the intensity and duration of exercise; light exercise such as calisthenics lowers pressure but the higher the exercise intensity and the longer the duration of exercise the greater the blood pressure reduction will be.
Exercise lowering Hypertension

Foods That Lower Blood Pressure

Foods That Lower Blood Pressure The various causes that may lead to blood pressure also include the type of food you intake. It is therefore very important to include foods that lower blood pressure in your diet. All that you need to do is to eat simple. You do not need to go for some special natural foods to lower high blood pressure. Just a few dietary regulations could very well help you keep your blood pressure under control. Remember that the food that is rich in minerals, low in saturated fats and high in fiber can help you lower blood pressure considerably. Try to avoid salt as much as possible. Although sodium forms an important part of the daily diet, its increased intake could further aggravate the blood pressure levels. Try to avoid fast food, red meat and all other food stuffs that are high in fat content. The foods that you must try to avoid are cheese, canned foods, salted snacks and processed meats. You must include fruits and vegetables like banana, potatoes, avocados, tomato juice, grapefruit juice and acorn squash that are high in potassium. They are beneficial in fighting against the condition of high blood pressure. You could also use salt substitutes and eat calcium rich foods like green beans, sardines with bones, spinach, broccoli, tofu and low fat milk. Sunflower seeds and navy beans are rich sources of magnesium and highly recommended to treat the condition of high blood pressure. You could also go for a DASH (Dietary Approaches to Stop Hypertension) diet to control blood pressure. A DASH diet plan would help you know what all to eat at different timings. You would know about the foods that you must avoid and it would help you regulate your blood pressure via diet. Also, be careful while eating out. Go for low fat delicacies and do not succumb to temptations. You could also try out some low fat recipes at home and enjoy your food to its best while keeping it low on harmful contents. It is advisable to go for boiled, steamed or baked food rather than fried. Such food has all the essential components intact while being beneficial for health. Fish is another great option that the non vegetarian sufferers can opt for. But, do not go for the fried version. You could go for lean and healthy fish types like Salmon. It is high in fatty acid Omega 3 and is good to control your condition of high blood pressure. But do not take it more than twice a week, as it has high mercury content. Also, include celery which is a popular vegetable that is often included in salads and soups. It is not very good in taste but is surely a boon for high blood pressure sufferers. So, now you know about the foods that lower blood pressure and you can easily make your pick. You must remember that a little control over your diet could take you places in fighting back your high blood pressure levels. Foods That Lower Blood Pressure By Louis T Zhang Article Source: http://EzineArticles.com