According to the Centers for Disease Control and Prevention, almost 1 in 3 adults in the US UU They have hypertension, but only half (47 percent) of them have it under control.
Hypertension is another word for high blood pressure, and blood pressure is the force of blood against the walls of blood vessels (arteries). If blood pushes the blood vessels too hard for too long, serious health problems can develop.
In fact, high blood pressure is often called "the silent killer" because it has no symptoms but can severely damage the brain, heart and kidneys. The CDC reports that about 1,000 deaths badociated with hypertension occur each day.
To know your blood pressure, a test can be done in your doctor's office, and almost all pharmacies and pharmacies have a blood pressure machine in the store for free. . Here is how to understand their results:
Systolic blood pressure (upper number)
• Less than 120: Normal
• 120-139: prehypertension
• 140-159: Stage 1 high blood pressure
• 160 or more: stage 2 high blood pressure
• 80-89: prehypertension
• 90-99: stage 1 high blood pressure
• 100 or more: stage 2 high blood pressure
High blood pressure usually has no symptoms, but can cause serious problems. The good news is that you can control high blood pressure through healthy lifestyle habits and take medications, if necessary.
Below are three ways to reduce the risk of high blood pressure or restore normal blood pressure if you have already been diagnosed with hypertension.
According to the CDC, most Americans consume too much sodium and blood pressure increases in most people. Reduce salt in your diet by reducing frozen, canned and restaurant foods (large sources of sodium) and check the nutrition label of the foods you buy. Choose options with less salt.
The recommendation is that Americans consume less than 2,300 milligrams of sodium per day as part of a healthy eating plan. One cookie sandwich, egg and fast food sausage is 1,141 milligrams of sodium, almost half of your daily allowance.
Tip # 2: eat more fruits and vegetables
You already know what is really low, sodium? Fruits and vegetables!
The CDC recommends consuming a healthy diet that is high in fruits and vegetables and low in sodium, saturated fat, trans fat, and cholesterol to reduce the risk of high blood pressure. Fruits and vegetables are loaded with healthy nutrients that reduce the risk of many chronic diseases, help control weight and even manage blood sugar.
Physical activity can help you maintain a healthy weight and lower your blood pressure. According to the Office of Disease Prevention and Health Promotion, adults who are physically active are healthier and less likely to develop many chronic diseases than adults who are not active, regardless of gender or ethnicity.
To obtain significant health benefits, recommend doing one of the following:
• 150 minutes (2 hours and 30 minutes) each week of moderate intensity aerobic activity (such as fast walking or tennis)
] • 75 minutes (1 hour and 15 minutes) each week of vigorous intensity aerobic activity (such as jogging or swimming)
• An equivalent combination of moderate to vigorous aerobic physical activity
while heart disease remains the leading cause of death in the United States and throughout the world, mortality rates have declined significantly, thanks in part to earlier and better treatment of high blood pressure.