High blood pressure affects
nearly 1 in 3 Americans according to the CDC. Symptoms can include headache,
dizziness, shortness of breath and blurred vision. High blood pressure occurs
when the force of the blood against artery walls is high causing excessive
pressure on the artery walls which can damage blood vessels and organs over
time.
Blood pressure is determined
by the amount of blood the heart pumps and the amount of resistance to blood
flow in the arteries. The American Heart Association sites the normal blood
pressure range as a systolic (upper number) of less than 120 and a diastolic
(lower number) less than 80. Unhealthy diet and sedentary lifestyle can lead to
poor cardiovascular health. Risk factors may include family history, obesity
and age.
Here are some heart healthy
tips:
- Good sleep habits help to reduce stress hormones which can decrease blood pressure.
- Stress reduction may lead to lower blood pressure. Strong emotions (anger, sad, frustration or anxiety) can increase blood pressure and put stress on your heart.
- Omega-3 Fish Oils can help with heart health and hypertension by helping to keep the blood vessels flexible.
- Calcium has been show to regulate the tone of the muscles lining blood vessels which can help with lower blood pressure.
- Magnesium is used in enzymatic reactions and is necessary for normal muscle function in the heart.
- CoQ10 is beneficial for heart health by helping circulatory health and supporting optimal functioning of the heart muscle.
- Sodium can contribute to high blood pressure. The American Heart Association recommends consuming less than 1,500 mg (approx. ¾ tsp) of sodium per day.
- Reduce intake of red meats. Portion sizes should include approximately 3 oz of meat.
- Weight loss can immediately help lower blood pressure.
- Regular exercise can help to keep arteries elastic and help with improved blood flow.
- Relaxation techniques, such as yoga and meditation, may help to reduce blood pressure.
-Mona Claypoole, Director of Marketing and Wellness
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