A healthy blood pressure is 1 of the Key measures of a healthy heart, so our blood pressure is vitally important.
The Big Q: What is blood pressure?
The Big A: Blood pressure is a measure of the force against the walls of the human bodies arteries in response to the pumping of the heart.
The amount of blood being pumped and the flexibility of the arteries both influence that force.
Blood pressure can rise when either or both of these things happen:
- Your arteries contain a large amount of blood
- Your arteries lose some of their flexibility
If your arteries become less flexible and cannot expand easily to handle the extra amount of blood flow, your blood pressure rises.
When your blood pressure rises, your heart has to work harder to keep blood flowing. Certain situations could cause this increased demand for a short time like high-intensity training, that is not an issue if healthy.
The problem is when it’s continuous. Forcing your heart to pump hard without a break can place it under a great deal of stress.
Here is a fact you may not know about blood pressure: When your blood pressure is high within the normal range, your arteries can become stiffer, which makes your heart work harder, and your blood pressure go even higher within the normal range.
There are 2 numbers are used to measure blood pressure. The systolic, or Top number, measures the force when your heart contracts. The Bottom number, or the diastolic, measures the force when your heart rests.
According to the Centers for Disease Control and Prevention (CDC), a “normal” reading is 120/80.
You are considered “at risk” if you’re:
- Systolic is 120 to 139 mmHg
- Diastolic is 80 to 89 mmHg
And once your levels reach these numbers, they’re considered “high”:
- Systolic is 140 mmHg or higher
- Diastolic is 90 mmHg or higher
If you are under 60 anni and have no other risk factors, your diastolic pressure may be most important. If you are over 60 anni, your systolic pressure is your most important cardiovascular risk factor.
Be aware that, depending on your overall health, your doctor may want to treat you with medication even if your pressure is as low as 130/80.
In addition to testing your blood pressure levels, be sure to check your fasting insulin level. As you will soon see, insulin resistance is very closely linked to blood pressure. A healthy fasting insulin level is between 2 and 3 microU per mL.
The US Joint National Committee (JNC) on blood pressure recently stated:
“The potential benefits of a healthy diet, weight control, and regular exercise cannot be overemphasized. These lifestyle treatments have the potential to improve blood pressure control and even reduce medication needs.”
If you have questions about your blood pressure and for rising blood sugar or insulin levels or an expanding waistline know there is much you can do to help maintain normal healthy levels.
Here are 6 Top tips from the experts, as follow:
- Get active and walk more steps.Exercise is one of your most powerful strategies for managing your blood pressure and your insulin level.Try tracking your steps with a fitness tracker or your smart phone and shoot for 7,000-10,000 steps a day. Studies show that walking barefoot outside called Earthing or grounding improves both your blood viscosity and flow, which regulate blood pressure.
- Breathe deeply and slowly and let go of stress.The way you breathe can affect your blood pressure.Slow, deep breathing and practices such as yoga, tai chi, and qigong help decrease stress hormones, and in turn, lower an enzyme that raises blood pressure. Also, inhale slowly and exhale deeply for 5 mins 2X a day.There’s a strong link between stress and blood pressure. If you have unaddressed negative emotions like fear, anger, and sadness, you are less able to cope with normal, everyday stressors.
- Get the processed foods out of your cart and out of your home.Many processed foods contain high levels of sugar and fructose, processed salt, unhealthy trans fats, and damaged omega-6 vegetable oils, they are all things that can affect your blood pressure and health.In fact. A good rule to remember: buy food that still looks like the original food. Shop the outer isles of your grocery store. This is where you will find the fresher, unprocessed foods like produce, meat, and eggs. Even better, visit your local farmer’s market. Look for grass fed and pasture-finished Organic meats.
- Eat more fermented foods and balance your gut flora.In a recent study, participants experienced positive results when they added probiotics to their diets. A minimum of 100-B CFUs per day for 8 weeks was required.Rather than relying on commercial yogurt and milk products for your probiotics, experts recommend eating fermented foods each day. I eat sauerkraut and pickles.
- Optimize your vitamin D levels.Researchers have found that both trans fats and a lack of vitamin D can contribute to stiff arteries. And too little vitamin D is related to insulin resistance and metabolic syndrome, too. Sunlight exposure, the preferred way to get vitamin D is increases the level of nitric oxide in your skin, which helps dilate your blood vessels.Get your vitamin D levels tested regularly.
- Eat more Potassium: Potassium is an essential mineral, but also an electrolyte, and plays a crucial role in maintaining healthy blood pressure.Many people believe salt to be 1 culprit behind high blood pressure. Studies now reveal it is an imbalance between the intake of sodium and potassium that may be causing the problem.Eating food rich in potassium such as avocado, cremini mushrooms and green vegetables such as broccoli, spinach and brussel sprouts can help to correct this imbalance.
- Eat a diet rich in vegetables and fruits.The latest research suggests that the biggest benefit of eating lots of vegetables and fruits may be for your heart and blood pressure.Certain fruits and vegetables contain a type of phytonutrient called polyphenols that have been shown to support healthy normal blood pressure and cardiovascular health. Many Americans don’t eat enough fruits and vegetables, the CDC reported in Y 2013 that the average adult eats less than 3 servings a day.Do your heart and blood pressure a favor and eat lots of fresh, Organic produce each day, so…
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