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05 June 2011
HIGH BLOOD PRESSURE
tips tips untuk High blood pressure
High blood pressure or hypertension is the excessive force exerted on the artery walls by the blood flowing through the body. This elevated pressure can cause more serious complications; therefore it must be treated effectively.
Blood pressure measurement uses two numbers. It is written in the form of a fraction, such as 120/80. The numerator (120), is the systolic blood pressure(mm Hg) and the denominator (80) is the diastolic blood pressure (mm Hg).
Stage One Hypertension Systolic: 140-159, Diastolic: 90-99
Stage Two Hypertension Systolic: 160+, Diastolic: 100+
Unlike many diseases, high blood pressure is often present with no obvious symptoms. Therefore, the term “the silent killer” is used often to describe this disease. Patients can be totally unaware that they have high blood pressure for many years.
High Blood Pressure Symptoms
Some of the symptoms that high blood pressure presents are:
Tightness, pressure, or pain in the chest or arms
Loss of consciousness
Low exercise tolerance
Episodes of confusion
Everyone Should Have their Blood Pressure Checked
If you had never check the level of your blood pressure or the last time you did was a long time ago, you should immediately pick up the phone and make an appointment with your doctor. Check up on high blood pressure need not be an expensive affair, you can have yours checked inexpensively at a clinic or at home.
High Blood Pressure Diet
It is important that you are aware of foods that cause high blood pressure. Here are some of the food you MUST avoid:
1. Foods that are high is sodium (salt) Sodium or sodium chloride (processed salt) intake causes HBP. Instead of using regular salt, purchase ocean (celtic or sea) salt
2. Foods that are processed (hydrogenated/artificial oils) Margarines are made with hydrogenated oils. Check labels for the words, “no hydrogenated oils.”
3. Foods that are high in trans fat (trans fatty acids) It’s simple – avoid fried or fatty foods.
4. Foods such as red meat Red meat causes HBP due to toxic substances and chemicals digested by the animals prior to processing.
5. Foods that are high in sugar Foods that are high in sugar are also high in calories. This causes you to gain weight. Obesity is a significant cause of HBP.
1. Lose weight. This is one of those things that is a lot easier said than done. However with a continued effort on your part you will begin losing the weight.
2. Increase the amount of water you drink to about 10-12 glasses a day. Drink water before every meal to help you feel full faster.
3. Eat smaller portions more frequently. Only eat until you are no longer hungry instead of eating until you are full.
4. Walk, jog, run, bike ride, play ball. Anything that will get you moving should be done. Start off slow and gradually increase your activity.
5. Your doctor will tell you about the DASH diet. You need to stick with this diet so you know you will be eating the foods that are healthy for you to eat and not eating foods that are going to add to your blood pressure problem.
6. As mentioned above, exercise is vital to your overall health. You should have a target amount of exercise time everyday. Try to start with a minimum of 30 minutes a day of light to moderate exercise.
7. If you drink alcohol, it is best for you to stop. Some doctors will approve of an occasional alcoholic beverage from time to time. However, if you can fully avoid alcohol altogether it is best.
8. Smoking should be a thing of your past. If you are not a smoker, good for you. However, you do need to avoid places that are going to subject you to second hand smoke as well.
High Blood Pressure Remedies
Natural remedies for high blood pressure are often effective if they are combined with proper diet and lifestyle change. Therefore, it requires discipline to get the best results.
Garlic - Medical studies confirmed the presence of allicin which helps in the lowering of cholesterol level. Ideally, one clove a day is all that is needed.
Potassium – In a study made, potassium significantly reduced the blood pressure of the participants. Average daily intake should be from 2,000 to 4,000 milligrams. Sources are bananas, honeydew, prunes, raisins, orange juice, beans, spinach, cantaloupe and baked potatoes.
Calcium – At least two studies can confirm that calcium supplement can reduce the chances of having high blood pressure in pregnant women if taken ranging from 1,200 to 1,500 milligrams daily.
Celery – Has mild diuretic properties that helps reduce the fluid in the bloodstream. Take at least four stalks daily to get the best results.
Turmeric – This is a staple ingredient in most Indian cuisines. It enhances the ability of the body to process cholesterol and can be bought in some health food stores. Take at least 150 milligrams three times in a particular day.
Hot pepper – Contains capsaicin oil that removes the LDL cholesterol from attaching to the arterial walls.
Fish – Have omega-3 fatty acids that are good in neutralizing the bad cholesterol (LDL) while maintaining the good cholesterol (HDL). Sources are from tuna, salmon, and mackerel. One three-ounce serving per week is already sufficient.
Soy – The presence of phytoestrogens helps in the breakdown of the LDL cholesterol in the bloodstream to the liver for excretion.
Flaxseed – Due to its high fiber content, this is good in the lowering of LDL cholesterol and the preservation of HDL cholesterol. Ground flaxseeds are available at health food stores and can be used on yogurt, soup or cereal.