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High blood pressure, also known as hypertension, is a medical condition characterized by elevated pressure in the arteries. Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps blood throughout the body. It is measured in millimeters of mercury (mmHg) and expressed as two numbers: systolic pressure (the top number), which represents the pressure when the heart beats, and diastolic pressure (the bottom number), which represents the pressure when the heart is at rest between beats.
Normal blood pressure is typically considered to be below 120/80 mmHg. However, high blood pressure is diagnosed when blood pressure consistently measures at or above 130/80 mmHg. Hypertension can have serious health implications if left untreated, as it increases the risk of heart disease, stroke, kidney disease, and other complications.
Causes Of High Blood pressure
- High Sodium Intake: Consuming too much salt (sodium chloride) in the diet is one of the primary dietary causes of high blood pressure. Sodium can cause the body to retain water, increasing blood volume and leading to elevated blood pressure. Processed and packaged foods, fast food, canned soups, salty snacks, and restaurant meals are often high in sodium.
- Low Potassium Intake: Potassium helps balance sodium levels in the body and plays a role in regulating blood pressure. Diets low in potassium and high in sodium can contribute to high blood pressure.
- Alcohol Consumption: Drinking alcohol can raise blood pressure. Alcohol is high in calories and can contribute to weight gain, which is a risk factor for high blood pressure. Additionally, alcohol can interfere with the effectiveness of blood pressure medications.
- High Cholesterol Intake: Diets high in saturated fats and trans fats, found in meat, processed meats, fried foods, full-fat dairy products such milk, and deep fried foods such as chips can contribute to high blood pressure and increase the risk of heart disease.
- Low Fiber Intake: Diets low in fiber, which are typically high in processed foods, refined carbohydrates, and sugary snacks, can contribute to high blood pressure. Fiber helps regulate blood sugar levels and promotes heart health. Fiber-rich foods include whole grains, fruits, vegetables, legumes, nuts, and seeds.
- Caffeine (Tea, Coffee, coco and chocolate) and Tobacco: caffeine consumption can raise blood pressure. Caffeine is found in coffee, tea, energy drinks, and some sodas.
- High Sugar Intake: Consuming sugar, especially in the form of sugary beverages, sweets, crystallized sugar, and processed foods, can contribute to obesity and insulin resistance, which are risk factors for high blood pressure and heart disease.
- Processed and Fast Foods: Diets high in processed and fast foods, which are often high in sodium, unhealthy fats, and refined carbohydrates, can contribute to high blood pressure and other cardiovascular risk factors.
- Lack of Nutrient-Rich Foods: Diets lacking in fruits, vegetables, whole grains, lean proteins, and healthy fats may lack essential nutrients that support overall health and blood pressure regulation.
- Vitamin C and D deficiency
- Lack of magnesium
- Inactivity– Exercise daily with rebounder, walking 45 minutes and High Intensity Interval Training.
- Dehydration – Take at least 8 glasses of pure water daily.