How Can I Manage High Blood Pressure? By: Kyle Miyahara
I decided to research high blood pressure because it seems to run through my family blood lines. So I want see how I can help prevent it.
What is high blood pressure?
High blood pressure or hypertension is a serious condition that can lead to coronary heart disease, heart failure, strokes, and other health problems.
What causes high blood pressure?
Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps out blood. When the pressure rises or stays high over time, it can damage the body in many ways
Ear noise or buzzing
Blood pressure numbers
Blood pressure numbers include systolic and diastolic pressures.
Systolic blood pressure is the pressure when the heart beats while pumping blood
Diastolic blood pressure is the pressure when the heart is at rest between beats.
("What your readings mean")
Categories (Systolic) in mm Hg (Diastolic) in mm Hg Category What to do ("Blood Pressure Chart") Talk to your doctor about taking more than one medication. Stage 2 hypertension 100 or more 160 or more talk to your doctor about taking medication Stage 1 hypertension 90-99 140-159 Maintain or adopt a healthy lifestyle. Prehypertension 80-89 120-139 Maintain lifestyle. Normal blood pressure Below 80 Below 120
Action plan #1
Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure. The eating plan called DASH which stands for “Dietary Approaches to Stop Hypertension.” It helps emphasize on eating more fruits, vegetables, and low fat dairy foods. Also includes more whole grain, poultry, and fish.
Action plan #2
Maintaining a healthy weight
Being overweight increases your risk of developing high blood pressure. Blood pressure rises as body weight increases. Losing even 10 pounds can lower blood pressure. Being overweight will increase your chance for developing high blood cholesterol and diabetes, which are big risk factors for heart disease.
Action plan #3
Reducing salt and sodium in your diet.
The current recommendation is to consume less than 2.4 grams of sodium a day. Which is about 1 teaspoon of salt a day. For someone who is a risk of high blood pressure it is best to be only consuming 1,500 mg of sodium. Lower sodium diets can keep blood pressure from rising.
My action plan
So after going through all of the action plans I have decided to use action plan #3. Being overweight is not an issue at the moment, and most of the foods I eat today are healthy. So now I’m just going to watch the amount of sodium I intake a day.
"Hypertension." (2010): n. pag. Web. 11 Apr 2010. <https://health.google.com/health/ref/Hypertension>.
"High Blood Pressure." National Health and Lung Institute (2008): n. pag. Web. 11 Apr 2010. <http://www.nhlbi.nih.gov/health/dci/Diseases/Hbp/HBP_WhatIshypertension.com
"Hypertension." (2008): n. pag. Web. 11 Apr 2010. <http://www.mayoclinic.com/health/high-blood-pressure/DS00100>.