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Hypertension

High blood pressure (hypertension) is a condition that affects the body’s arteries. The force of blood pushing against the artery walls is consistently too high. This makes the heart work harder to pump blood through body.

Causes

  • Lack of exercise

  • Obesity

  • Stress

  • Poor Diet

Symptoms

  • Headaches

  • Dizziness

  • Blurred Vision

  • Shortness of Breath

  • Nosebleeds

See A Doctor

  • Consistently Elevated Readings at or above 130/80 mm Hg.

  • If sudden or Severe Symptoms

  • If you have risk factors for hypertension, such as a family history of high blood pressure, obesity, diabetes, or a sedentary lifestyle, regular check-ups are essential.

Nutrition

Nutrition is very important in managing high blood pressure. A diet rich in fruits, leafy green vegetables, whole grains, and lean proteins contributing to blood pressure control. Conversely, eating foods high in sodium (salt), saturated fats, and added sugars, often found in processed and fast foods, can contribute to elevated blood pressure.

Potassium

  • Helps relax the blood vessel walls

  • Promots better kidney function

  • Counterbalance the effects of sodium

Crate of Vegetables
Potatoes and Roots
Fruit market

Sweet Potato

1 Cup

Beet Greens

1 Cup​

Banana

1 medium

Nitrates

  • Compounds found naturally in vegetables that can relax blood vessels

Tuna Tartar Salad
Rhubarb
Image by JACQUELINE BRANDWAYN

Rhubarb

100g

Arugula

100g (2/3 Cups)

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Cilantro

100g

Exercises

Regular exercise is beneficial for hypertension as it helps lower blood pressure by improving cardiovascular health, promoting weight loss, and enhancing overall vascular function. Additionally, consistent physical activity contributes to stress reduction and improved insulin sensitivity, further supporting blood pressure management.

Aerobic Exercise

(3 times per week)

Aerobic exercise is beneficial for hypertension as it helps lower blood pressure by promoting the dilation of blood vessels, improving blood flow, and reducing overall vascular resistance.

Isometric Exercise

(2x/Week)

Isometric exercises, static muscle contractions without joint movement, can be beneficial for hypertension by helping to improve blood vessel function and reduce blood pressure inducing a controlled stress on the muscles, promoting blood flow, and contributing to overall blood pressure management.

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