blood pressure It’s not just something you think about when you get the numbers in your yearly physicals. High blood pressure (hypertension) is a serious health condition that can damage blood vessels, increasing the risk of heart attack or stroke. So it pays to do things that stimulate healthy blood pressure every day. A good start: Avoid these five things that experts say are the most common triggers for high blood pressure. Read on to find out more – and to ensure your health and the health of others, don’t miss these things Sure Signs You Already Have COVID.
According to the Mayo Clinic, responding to stress with unhealthy behaviors — such as smoking, overeating, or drinking a lot of alcohol — can contribute to high blood pressure. To reduce your risk, look for healthy coping mechanisms, including exercise, relaxation exercises, and meditation. Some of these activities (particularly exercise) can lower blood pressure and contribute to a healthy heart.
Drinking wine is not only harmful to the liver. It’s tough on the cardiovascular system, too, including the heart and arteries. “While too little alcohol may relax the arteries, too much alcohol appears to have the opposite effect,” he says. Johns Hopkins Medicine. Just one drink can raise blood pressure for up to two hours afterward. To reduce the risk of developing high blood pressure and other serious health problems, experts advise drinking alcohol only in moderation. This means no more than one drink a day for women and two drinks a day for men.
Being overweight or obese are major factors that contribute to high blood pressure. It’s a simple physical matter: “The more you weigh, the more blood you need to supply your tissues with oxygen and nutrients,” says the Mayo Clinic. “As the amount of blood flowing through the blood vessels increases, the pressure on the arterial walls increases.” But it doesn’t take a major weight loss to make a real difference to your health. If you are overweight, losing only about eight pounds reduces your risk of developing high blood pressure by 50 percent.
stable people have 30 to 50% higher risk High blood pressure of the most active people. That’s because exercise keeps the arteries flexible, while immobility causes the arteries to harden, forcing the blood to apply more pressure to keep flowing. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise (such as brisk walking or gardening) or 75 minutes of vigorous exercise (such as running, swimming or rowing) each week.
Eating an unhealthy diet rich in sodium (salt) is probably the biggest cause of high blood pressure. The CDC recommends that Americans consume no more than 2,300 mg (or about a teaspoon) of salt each day. About 90% of Americans eat more than this amount. Sodium causes the body to retain fluid, which leads to high blood pressure. To stay healthy, check the Nutrition Facts labels for sodium levels (some foods you might not expect, like canned soups and bread, may be high in sodium) and reduce your consumption of fast food and processed foods. To protect your life and the lives of others, do not visit any of these 35 places you’re most likely to get infected with the coronavirus.
Michael Martin is a New York City-based writer and editor whose health and lifestyle content has also been published on Beachbody and Openfit. Contributing writer for Eat This, Not That!, and has also been published in New York, Architecture Digest, Interview, and many more. Read more