Reduce Heart Risk Factors

Reduce Heart Risk Factors - Maintaining

Normal Blood Pressure
Everybody has, and needs, blood pressure (BP). A certain amount of blood pressure is vital to
keep blood flowing through the arteries, delivering energy and oxygen to all parts of the body. It
is only harmful if it becomes too high, usually as a result of the arteries losing their elasticity. As
the heart beats, blood is pumped into the arteries and a pressure is created, which causes blood to
circulate through the body. Two figures are recorded when your blood pressure is measured, for
example 120/60 mmHg (millimeters of mercury). The top number (systolic pressure) measures
the pressure in your arteries when the heart beats. The bottom number (diastolic pressure)
measures the pressure whilst your heart rests between beats.

Blood Pressure Recommendations

Systolic and diastolic pressures usually determine blood pressure classification. There is much
discussion about what constitutes 'normal' blood pressure, but data below shows the most recent
recommendations.

For optimal BP, systolic pressure recommendation should be below 120 mmHg whilst diastolic
pressure should be below 80 mmHg. For normal BP, the systolic measurement should be less
than 130 mmHg and diastolic measurement should be less than 85 mmHg. If systolic pressure
more than 130-139 mmHg and diastolic pressure exceeds 85-89 mmHg, it is classified as
hypertension. High normal is the highest 'normal' value before it becomes abnormal.

Your blood pressure can change from minute to minute because of changes in posture, exercise,
during sleep and particularly when you are anxious, and therefore several readings should be
taken over a period of time, before a conclusion is made.

Normal blood pressure should be less than 140/90 mmHg. If you have heart disease, it should be
less than 140/85 mmHg and even lower if you have diabetes or kidney disease because of the
higher risk of heart disease associated with these conditions.

High Blood Pressure or Hypertension

You have hypertension if your blood pressure constantly measures above 140/90 mmHg. This
adds to the workload of your heart and arteries. The heart must therefore work harder than
normal and this may cause it to enlarge. As you grow older your arteries will harden and become
less elastic and hypertension speeds up this process. It is essential to treat and control
hypertension in its earliest stages to prevent damage to critical organs caused by hypertension.
Health risks associated with hypertension include heart failure, coronary heart disease, stroke,
aneurysm, renal failure and other health problems.

How to Reduce Hypertension?

Hypertension can be controlled by a combination of lifestyles changes such as healthy eating,

physical activity and medication. A heart healthy dietary pattern embracing DASH (Dietary
Approaches to Stop Hypertension), reducing sodium, sugary, fried, preserved, fatty and refined
foods, shunning alcohol and caffeine intake, try relaxation techniques to manage stress and
maintaining a healthy weight have all been shown to reduce blood pressure.

Gladys is passionate about health. She believes in natural healing and is an advocate in healthy
diet, exercise and positive thinking.
If you think that watching your weight, keeping a tab on your cholesterol level, maintaining your
waistline and looking after your health equal dull and bland food, then Healthy Easy Food
Recipes Website will change your mind. Gladys also shares various diabetes diets in her Free
Diabetic Diet Recipes Website. She reckons home-cooked dish is akin to culinary art which you
can add a personal touch, a healthy note and a sprinkling of love to whom you concerned.

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