High Blood Pressure

 

hypertension

High Blood Pressure

 

v What is blood pressure?

Blood pressure is the pressure of blood pushing against the walls of your arteries. Arteries carry blood from your heart to other parts of your body.

Your blood pressure normally rises and falls throughout the day.

v What is high blood pressure?

Half of all Americans have high blood pressure, also known as hypertension, and many don’t even know they have it. High blood pressure develops when blood flows through your arteries at higher-than-normal pressures. Your blood pressure is made up of two numbers: systolic and diastolic. Systolic pressure is the pressure when the ventricles pump blood out of the heart. Diastolic pressure is the pressure between heartbeats when the heart is filling with blood.

Your blood pressure changes throughout the day based on your activities. For most adults, a normal blood pressure is less than 120 over 80 millimeters of mercury (mm Hg), which is written as your systolic pressure reading over your diastolic pressure reading — 120/80 mm Hg. Your blood pressure is considered high when you have consistent systolic readings of 130 mm Hg or higher or diastolic readings of 80 mm Hg or higher.

v Blood Pressure Levels.

Ø  Normal blood pressure. Blood pressure is 120/80 mm Hg or lower.

Ø  Elevated blood pressure. The top number ranges from 120 to 129 mm Hg and the bottom number is below, not above, 80 mm Hg.

Ø  Stage 1 hypertension. The top number ranges from 130 to 139 mm Hg or the bottom number is between 80 and 89 mm Hg.

Ø  Stage 2 hypertension. The top number is 140 mm Hg or higher or the bottom number is 90 mm Hg or higher.

v Prevent High Blood Pressure.

By living a healthy lifestyle, you can help keep your blood pressure in a healthy range. Preventing high blood pressure, which is also called hypertension, can lower your risk for heart disease and stroke. Practice the following healthy living habits:

Ø Eat a Healthy Diet. Choose healthy meal and snack options to help you avoid high blood pressure and its complications.

Ø Keep Yourself at a Healthy Weight.

Ø Be Physically Active.

Ø Do Not Smoke.

Ø Limit How Much Alcohol You Drink.

Ø Get Enough Sleep.

Ø References.

 

 

 

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5 TIPS FOR MAINTAINING A HEALTHY LIFESTYLE AND BODY WEIGHT.

body weight

 

5 TIPS FOR MAINTAINING A HEALTHY
LIFESTYLE AND BODY WEIGHT.

Here, I’d like to share some basic tips and resources for how to maintain your healthy lifestyle, body weight.

1.  Limit Unhealthy Foods and Eat Healthy Meals.

Do not forget to eat breakfast and choose a nutritious meal with more protein and fiber and less fat, sugar, and calories.

2.Measure and Watch Your Weight.

Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing and what you’re gaining.

3. Take Multivitamin Supplements.

To make sure you have sufficient levels of nutrients, taking a daily multivitamin supplement is a good idea,

Especially  when you do not have a variety of vegetables and fruits at home. Many micronutrients are vital to your immune system,

including vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium.

However, there’s currently NO available evidence that adding any supplements or “miracle mineral supplements”

To your diet will help protect you from the virus or increase recovery. In some cases, high doses of vitamins can be bad  for your health.

4. Exercise Regularly and Be Physically Active.

Regular physical activity is one of the most important things you can do for your health. And it's help us our body weight loss.

5. Get Enough Good Sleep.

There is a very strong connection between sleep quality and quantity and your immune system. You can keep your immune system functioning properly by getting seven to eight hours of sleep each night.

 

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Junk food

  

Junk food increase disease risk. It consumed should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain and NCDs. There are different types of fats, but unsaturated fats are preferable over saturated fats and trans-fats. WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats.

Foods containing large amounts of saturated fat include red meat, butter, cheese, and ice cream.

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