BLOOD PRESSURE TEST
You usually don’t have symptoms from high blood pressure until it has caused serious health problems. That is why it is important to have your blood pressure checked regularly.
What Should Blood Pressure be According to Age?
|Approx. Ideal BP According to Age Chart|
What Causes High Blood Pressure?A diagnosis of high or low blood pressure requires only one measurement, either systolic or diastolic, or both, to be outside the healthy range. For many people who with higher than normal blood pressure there is no obvious cause why their blood pressure is high. Some factors that may contribute to high BP include:
- Sleep apnea
- Too much salt
- Being overweight
- Lack of exercise
- Chronic kidney disease
- Adrenal and thyroid disorders
- High average alcohol consumption
- Family history of high blood pressure
How to prevent high blood pressureA heart-healthy lifestyle can help prevent high blood pressure from developing. To live a healthy lifestyle:
- Choose heart-healthy foods that are lower in sodium (salt) and are rich in potassium. Fruits and vegetables are high in potassium. For more ways to limit your sodium, visit the DASH eating plan page or print our Tips to Reduce Salt and Sodium handout.
- Avoid or limit alcohol
- Get regular physical activity. Even modest amounts can make a difference.
- Aim for a healthy weight
- Quit smoking
- Manage stress
- Get enough good-quality sleep
Omega-3 Fatty AcidsOmega-3 fatty acids help support a healthy-functioning heart. It can be difficult to get enough Omega-3 in your diet since our bodies don’t naturally produce these types of fatty acids. If you’re not getting enough Omega-3 in your diet alone, MegaRed® Omega-3 Krill Oil can help provide you with essential nutrients to help support your heart.
Vitamin DMore and more studies are pointing to the fact that a Vitamin D deficiency can put one at risk. Vitamin D is actually produced by the body, more so when you are out in sunlight, and helps to regulate blood pressure. However, factors like getting less exposure to sunlight, obesity and age can lead to a deficiency. Many turn to supplements, such as MegaRed® Super Heart™ to get their daily allotment of Vitamin D.
MagnesiumMagnesium is a mineral found naturally in dark green vegetables, nuts and whole grains, among other foods. A deficiency of Magnesium has been linked by certain studies to higher blood pressure and an. To get your daily value of magnesium, explore supplement options, or focus on eating magnesium-rich foods like raw spinach, soybeans, avocados and even dark chocolate.
CoQ10While technically an enzyme, CoQ10 works hand in hand with vitamins in the body, and more studies are showing it may be a helpful ingredient in. It can be found naturally in the highest concentration in most meats, as well as soybean products and certain nuts. The relatively low concentration of CoQ10 in commonly eaten foods, however, means that it may be necessary to take a supplement to get enough CoQ10.
Folic AcidFolic Acid often referred to as Vitamin B9, is another one of the many possible vitamins for heart health. This vitamin helps to regulate the amount of homocysteine, an amino acid associated with a possible risk for blood clots, found in the bloodstream. Natural sources high in Vitamin B9 include broccoli, lentils, brussels sprouts and asparagus.
PotassiumPotassium has long been known to regulate blood pressure levels. A diet rich in fruits and vegetables can help you reach the recommended daily value of potassium, which, according to the Food and Nutrition Board at the Institute of Medicine, is 4,700 mg of potassium. While bananas are often said to be high in potassium, potatoes actually have about twice as much potassium in the typical serving. Potassium may also be obtained in supplement form. https://www.schiffvitamins.com/blogs/health-wellness/5-minerals-and-vitamins-for-heart-health
Lifestyle habitsLifestyle habits can increase the risk of high blood pressure. These habits include:
- Eating unhealthy foods often, especially those with too much sodium and not enough potassium. Some people, including African Americans, older adults, and people who have chronic kidney disease, diabetes, or syndrome, are more sensitive to salt in their diet.
- Drinking too much alcohol or caffeine.
- Not getting enough physical activity.
- Smoking or using illegal drugs such as cocaine, “bath salts,” and methamphetamine.
- Not getting enough good-quality sleep.
MedicinesSome prescription and over-the-counter medicines can make it more difficult for your body to control your blood pressure. Medicines that can raise your blood pressure include antidepressants, decongestants (medicines to relieve a stuffy nose), hormonal birth control pills, and non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen.
Other medical conditionsOther medical conditions change the way your body controls fluids, sodium, and in your blood. Other medical causes of high blood pressure include:
- Chronic kidney disease
- Metabolic syndrome
- Overweight and obesity
- Sleep apnea
- Thyroid problems
Race or ethnicityHigh blood pressure is more common in African American and Hispanic adults than in white or Asian adults. Compared with other racial or ethnic groups, African Americans tend to have higher average blood pressure numbers and get high blood pressure earlier in life. Experiencing discrimination has been tied to high blood pressure. In addition, some high blood pressure medicines may not work as well in African Americans. During pregnancy, African American women are more likely than white women to develop preeclampsia. Preeclampsia is a pregnancy disorder that causes sudden high blood pressure and problems with the kidneys and liver.
SexMen are more likely than women to develop high blood pressure throughout middle age. But in older adults, women are more likely than men to develop high blood pressure. Women who have high blood pressure during pregnancy are more likely to have high blood pressure later in life.
Social and economic factorsRecent research has shown that factors such as income, your education, where you live, and the type of job you have may contribute to your risk of developing high blood pressure. For example, working early or late shifts can raise your risk. Experiencing danger or harm as a child has also been tied to a higher risk of developing high blood pressure. https://www.nhlbi.nih.gov/health-topics/high-blood-pressure
Taking your medicine as prescribed or medication adherence is important for controlling chronic conditions, treating temporary conditions, and overall long-term health and well-being.
NUTRIENTS & FOOD
Any exercise program should include cardiovascular exercises like walking, interval training which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes. It's not just for beginners, either: Even the very fit can get a good workout from walking.
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