What Causes High Blood Pressure
For most people, there isn’t a single cause of high blood pressure. However there are a number of things that make you more likely to have it. These are called risk factors.
Some risk factors for high blood pressure you can manage, for example when you:
- Smoke or vape with nicotine. When you smoke or vape nicotine your blood pressure goes up. Over time it damages your arteries, increasing your risk of a heart attack or stroke.
- Eat too much processed foods and salt. Many processed foods include a lot of salt. Too much salt makes your body store extra water which raises your blood pressure.
- Drink too much alcohol too often. Drinking alcohol temporarily increases blood pressure. Over time, drinking too much on a regular basis can lead to long-term increases in blood pressure.
- Are overweight. Being overweight increases your risk of having high blood pressure. Even losing just a few kgs can lower your blood pressure.
- Aren’t active enough. Moving more and sitting less will lower your blood pressure.
- Are stressed. The hormones released in your body when youre stressed increase your blood pressure. Researchers are still trying to understand the exact link between long-term high blood pressure and ongoing stress.
Other risk factors include:
The 12 Simple Rules You Should Follow
1. Eat diverse foods, mainly plants, without added chemicals
2. Question the science and dont believe quick-fix single solutions
3. Dont be fooled by labels or marketing
4. Understand your own body and realise that there is no such thing as average
5. Diversify! Dont get stuck in a food rut
6. Experiment with meal timings and skipping meals
7. Use real food, not supplements
8. Avoid ultra-processed foods containing more than ten ingredients
9. Eat foods to improve gut microbe diversity such as full-fat natural yogurt, kefir, kimchi, sauerkraut and good quality cheese
10. Reduce regular blood sugar spikes by avoiding sugary drinks and snacks and refined carbohydrates such as white bread
11. Reduce meat and fish consumption and check its sustainability
12. Educate yourself and the next generation in the importance of real food
Myth: Adopt a vegan diet to stay healthy
The number of vegans in the UK almost quadrupled between 2014 and 2019, with one in eight Britons describing themselves as vegan or vegetarian. Meanwhile, a third of British consumers now have meat-free days and regularly buy plant-based milk alternatives. But is a vegan diet really as healthy as we are led to believe?
Many people claim they feel better and have more energy on a plant-based diet. Some will benefit because they begin to think more carefully about what they are eating, choose healthier foods and avoid random snacking.
How To Lower Blood Pressure
There are lots of things you can do to lower your blood pressure.
If your doctor has given you blood pressure medication, take it as prescribed. However, you’ll also need to follow a heart-healthy lifestyle.
Even if you haven’t been diagnosed with hypertension, following these tips will be good for your blood pressure and good for your heart.
Quit smoking
Stopping smoking is a great thing you can do for your blood pressure and your heart health.
Ask your doctor or nurse for help.
Phone Quitline 0800 778 778, or visit quit.org.nz for information and support.
Eat more heart-healthy foods and less salt
What you put into your body can make a big difference to your blood pressure.
Eat a wide variety of heart-healthy foods like:
- whole grains
Read more about the benefits of exercise.
Manage stress
Researchers are still trying to understand the exact link between stress and long-term high blood pressure. However being stressed contributes to other risk factors like poor diet and drinking more alcohol.
You can’t always remove the sources of stress in your life. But here are some things you can do to manage them.
- Enjoy exercise every day, like taking a walk.
- Take a break for yourself.
- Get 7-8 hours plus sleep each night.
- Talk about how you are feeling.
- Try relaxation music or breathing exercises.
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Follow A Mediterranean Diet
“The DASH diet and the Mediterranean diet are the best diets to follow for cardiovascular health and blood pressure control,” says Greenfield.
Indeed, one 2019 study published in the journal Hypertension found that after 12 months on a Mediterranean diet, older individuals saw a reduction in systolic blood pressure by an average of 5.5 millimeters of mercury .
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Alexa Rank 90 Day Trend
Alexa Rank is an estimate of this site’s popularity.The rank is calculated using a combination of average daily visitors to this site and pageviews on this site over the past 3 months. The site with the highest combination of visitors and pageviews is ranked #1.This chart shows the Alexa Rank trend for this site over a trailing 90 day period.
Daily Time on Site
Average time in minutes and seconds that a visitor spends on this site each day.
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This site is not gaining any traffic from these keywords. If competitors are gaining traffic from the keyword, this may be a good investment opportunity.
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An estimate of how frequently this keyword is searched across all search engines. The score ranges from 1 to 100 .
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Eat Some Dark Chocolate
One sweet way to lower your blood pressure naturally is with dark chocolate. Seriously: One Harvard study presented at the American Heart Association’s science session on cardiovascular disease in 2011 found that eating just a small square of the sweet treat daily can successfully lower blood pressure for individuals with hypertension.
Though dark chocolate does have its benefits, you should still be careful not to overdo it. Robert Greenfield, MD, medical director of non-invasive cardiology and cardiac rehabilitation at MemorialCare Heart & Vascular Institute in California, warns that “although dark chocolate has some natural antioxidants,” people should not “rely on this product that is fat and carbohydrates.”
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Sites that share the same visitors and search keywords with this site, sorted by most overlap to least overlap.
Sites Overlap Score
A relative level of audience overlap between this site and similar sites. Audience overlap score is calculated from an analysis of common visitors and/or search keywords. A site with a higher score shows higher audience overlap than a site with lower score.
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How Is Blood Pressure Measured
Blood pressure is measured using a machine called a blood pressure monitor.
A cuff is put over your arm. This cuff is attached to a machine which measures the pressure inside your arteries. When the machine is switched on the cuff tightens and then slowly loosens again. It is quick and painless. At the end, the machine will give a blood pressure reading.
Blood pressure is measured in millimetres of mercury .
A blood pressure reading contains two numbers and will be written as a figure like 120/75
The first number is the pressure when your heart beats . The second number is when your heart relaxes .
During a blood pressure test, a blood pressure cuff is wrapped around your arm so a blood pressure monitor can measure your systolic and diastolic blood pressure.
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Easy Ways To Lower Your Blood Pressure
High blood pressure is serious but can be treated usually with basic lifestyle changes. Consider these simple steps to lower yours.
First, the bad news: High blood pressure, also known as hypertension, is a worldwide problem and the leading risk factor for death. An estimated 1 billion people globally have a diagnosis of high blood pressure.
It is truly a global problem, on par with tobacco use as a risk for dying, says Robert Brook, M.D., an associate professor of internal medicine and a cardiologist at the University of Michigan Frankel Cardiovascular Center.
Causes are unknown in about 90 percent of cases, and there are typically no symptoms until high blood pressure has done some damage to the body.
And now, the good news: It is a controllable disease, says Brook.
There are plenty of simple ways to take control, including natural remedies.
Adopt these eight tips, Brook says, to reduce your risk:
Maintain an active lifestyle and healthy weight: Even if youre busy or out of shape, get out there! One expert urges at least 30 minutes of activity whether its a brisk walk or intense cardio each day.
Limit salt intake: Too much sodium may cause your body to hold on to extra water, which can raise blood pressure and force your heart and kidneys to work harder. Consuming less than 2,200 milligrams daily is advised.
And Munch On Some Watermelon Too
If you’re not a big fan of blueberries, then consider upping your watermelon intake instead. One 2014 study published in the American Journal of Hypertension found that over the course of 12 weeks, overweight individuals who were given two types of watermelon extract saw improvements in both their blood pressure and cardiac stress.
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Older Adults Urged To Get Covid
Salt Lake City resident Kim Irwin Pack receives an influenza vaccine on Sept. 30. As the U.S. Department of Health and Human Services announced Tuesday COVID-19 vaccines may have helped prevent 200 deaths among older adults in Utah during the first five months of this year, doctors at University of Utah Health urged those over age 65 to get a booster shot.
Estimated read time: 5-6 minutes
SALT LAKE CITY As the U.S. Department of Health and Human Services announced Tuesday COVID-19 vaccines may have helped prevent 200 deaths among older adults in Utah during the first five months of this year, doctors at University of Utah Health urged those over age 65 to receive their booster shots.
Because of the state’s high rate of fully vaccinated older adults 85.2% that group has “in large part avoided hospitalization and death and bad outcomes from COVID-19 despite the surge of the delta variant,” Dr. Mark Supiano, division chief of the department of geriatrics at U. Health, said during a news conference.
As of Sept. 25, anyone age 65 and older who received two doses of the Pfizer vaccine at least six months ago should now receive a booster shot.
“While we hope that this current surge … is beginning to plateau, if not dissipate, we do not want to replicate what’s happened in the past several months,” Supiano said, expressing concern that the “next surge” could become older adults who don’t receive the follow-up dose.
Limit Your Alcohol Consumption
People looking to lower their blood pressure naturally should aim for “moderate alcohol consumption,” says David Cutler, MD, a family medicine physician at Providence Saint John’s Health Center in California. As the Mayo Clinic notes, heavy drinkers who stop indulging as frequently can see as much as a 4 mmHg reduction in their systolic blood pressure.
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