How to Manage Hypertension and Heart Disease: 3 Ways To Prevent Cardiovascular Diseases.
Heart disease is the leading cause of death in the United States. It affects not only your heart but your whole body. With 3.2 million Americans diagnosed with heart disease, it is important to know ways to prevent this serious medical condition. Lifestyle changes are most effective when they are adopted by an individual and their family members. These changes, which include healthy eating habits, regular exercise, and abstinence from tobacco products, can help reduce hypertension risk factors for cardiovascular diseases.
The following are some ways to manage hypertension and heart disease:
1) Recognize the symptoms of hypertension
2) Eat a low-sodium diet
3) Exercise regularly
4) Have regular blood pressure checks
5) Lose weight if you're overweight or obese
6) Quit tobacco use if you currently smoke
7) Maintain a healthy weight
8) Get plenty of sleep
9) Manage stress with relaxation techniques.
Know the symptoms of hypertension
High blood pressure, also known as hypertension, is a silent killer. It's the leading cause of heart disease and stroke. And it's on the rise in many countries.
Blood pressure is measured at two points: one point in time, or "sitting," and one point during an activity, or "standing." In both cases, you need to have your blood pressure checked with a cuff that wraps around your arm for accurate readings.
Most people have a normal reading during sitting and a slightly elevated reading when they stand up. If you have a high sitting blood pressure reading of 140/90 mmHg or higher or a high standing blood pressure reading of 120/80 mmHg or higher, you should see your doctor right away.
Symptoms of hypertension include shortness of breath; chest pain; sudden weight gain; severe headaches; blurred vision; nausea; vomiting
Being aware of symptoms is vital because untreated hypertension can lead to serious health consequences like heart attack and stroke.
Learn about what you eat
Many people don't realize that their diet can lead to high blood pressure. Other risk factors include obesity, smoking, stress, and poor sleep.
If you are looking for ways to reduce your hypertension risk factors for cardiovascular diseases, the first step is understanding what makes up a healthy diet. The American Heart Association (AHA) recommends balancing macronutrients (carbohydrates, fats, and proteins) while restricting sodium intake to no more than 2,300 mg per day.
The AHA also recommends eating plenty of vegetables and fruits (8-10 servings per day), including whole grains (6-8 servings per day) and low-fat dairy products (2-4 servings per day). These healthy food choices will help you reduce your blood pressure without resorting to medication.
Exercise to lower your blood pressure
Exercise is an important part of your cardiovascular health. It helps keep your heart healthy, improve your mood, and promote better sleep. Physical activity also lowers blood pressure, which can help prevent heart disease.
The Centers for Disease Control and Prevention recommends that adults get 150 minutes of moderate-intensity aerobic activity each week. Moderate-intensity exercise includes things like brisk walking or swimming laps.
You can start to see the benefits of exercise in just two weeks! If you're not using it already, now's the time to start!
Do aerobic exercise often
If you want to reduce your risk of developing heart disease, aerobic exercise is a must. A study in the "Journal of American College of Cardiology" found that people who exercised at least two hours per week had a lower risk of heart disease.
When you exercise, you release chemicals in your brain called endorphins, which can combat depression and anxiety. You'll also have improved mental clarity and problem-solving skills.
Plus, all that sweat will help keep your immune system strong.
So what are you waiting for? Get up and get moving!
Try interval training
Incorporating interval training into your fitness routine can help you burn more calories and lose weight in less time. Interval training is a form of exercise where you alternate between intense periods of high-intensity exercise and low to moderate intensity periods.
One way to do this in your regular fitness routine is by taking a 30-second sprint on the treadmill, followed by a 90 second walk or jog. You could also try alternating between running and walking when doing an outdoor run or hike, or cycling at different speeds throughout the workout session.
Interval training impacts your body in three ways:
1) It helps increase calorie burn during the workout
2) It helps reduce the risk of injury
3) It helps improve cardiorespiratory endurance over time.
Consider weight-loss surgery if necessary
If you feel that your weight is affecting your hypertension, then it's time for a change. Obesity is the second-leading cause of death, and weight-loss surgery can help reduce stress on your heart.
Weight-loss surgery is an option for those who have tried to lose weight with conventional methods but are unable to achieve their desired goals. A bariatric surgeon will assess the medical necessity of the patient before scheduling any type of surgery.
The benefits of weight-loss surgery are even greater if it coincides with lifestyle changes and medication therapy. The risks and benefits should be weighed carefully before making this decision, as not everyone will qualify for this type of treatment.
Manage stress to lower your blood pressure
Stress has many negative effects on the body, and can be one of the leading causes of heart disease. It is important to recognize that stress is a powerful emotion and that we all need to learn how to manage it.
There are many ways you can reduce your stress levels—and lower blood pressure—by managing your time, practicing relaxation techniques such as yoga or meditation, or by simply taking deep breaths. You can also try journaling about your worries and frustrations. The important thing is to find what works for you!
Take a deep breath, eat well, exercise regularly, and get plenty of sleep every night. Your heart will thank you!