A recent study suggests that people that eat at least 10 fruits and vegetables a day lower their risk for high blood pressure (Hypertension) compared to those who consume 3 units, or not at all. Not to mention, it increases fiber levels and supports your weight loss goals.
High blood pressure is also known as “silent killer.” Hypertension affects almost 67 million American adults, which is 1 in every 3 American adults (National Center for Chronic Disease Prevention and Health Promotion, 2013). The Nation costs for HBP is about $47.5 billion dollars annually in direct medical expenses and $3.5 billion dollars in lost productivity.
If one experiences dull headaches, dizzy spell, or nosebleeds more than normal, it is a sign that the HBP is in the life-threatening stage. Although, most people with HBP don’t show signs or symptom.
High blood pressure dangers:
– HBP can damage the arteries (inner lining cells). Therefore, higher chances for cardiovascular diseases, such as chest pain, heart attack, heart failure.
– HBP can also damage brain cells and may cause stroke, dementia, and mild cognitive impairment. Like the heart, the optimal brain functionality depends on nutrients, oxygen, and steady blood supply.
– Most people are not fully aware of the connection between HBP and kidneys functionality. Our kidneys depend on healthy blood vessels, steady pressure so they could filter waste effectively.
What can you do to avoid it?
- Change of lifestyle to support reducing an existing HBP and prevention of future HBP.
- Weight reduction in overweight or obese individuals (Body mass index of 25 or above) can reduce systolic blood pressure by 5 to 20 mmHg for every 10 kg of weight lost.
- Vegetables and fruits rich diet can reduce systolic blood pressure by 8 to 14 mm Hg.
- Vegetables to protein portion intake were found to reduce blood pressure significantly.
- High dose omega-3 fatty acids from high quality researched based supplement company of fish oil will support the reduction of HBP. An average of 3.7 mg/day will lower systolic and diastolic HBP by an average of 2.1 and 1.6 mm Hg, respectively.
- Reduced sodium dietary intake
- Increase potassium dietary intake
- Cut back alcohol
- Regular moderate aerobic physical activity will reduce HBP about 5 to 7mmHg after exercise
Take into consideration that we are all different. Some of us regardless of lifestyle changes may need to include medication to lower their high-risk condition. A professional team that will walk you through the process of establishing and marinating your lifestyle changes is a powerful component in this journey.
The motivation for lifestyle changes is crucial for success though requires effort, support and time.
* The information is for educational purposes and is not intended to diagnose, treat or prevent any illness. Always consult an alternative health care professional before making any changes to your diet or lifestyle.