Hypertension Causes and Simple Tips for HTN, High Blood Pressure (HBP)

Hypertension Causes and Simple Tips for HTN, High Blood Pressure (HBP)

High blood pressure, or hypertension, generally has either no outward symptom; if they are there, they may be very vague and mild. In most of the cases, people are unaware of the disease until a doctor happens to check their blood pressure as a part of a routine check-up.

In fact, hypertension is called a silent killer. The only way to know about the existence of hypertension is to get one's blood pressure checked. Therefore, many doctors advise that it is advisable to get one's blood pressure checked regularly.

Causes of Hypertension

- Stress at work and in the daily life.

- A high consume of salt

- A high fat consume.

- Smoking.

- An increased tension in the blood vessel walls.

- An increased blood volume caused by elevated levels of salt and lipids in the blood holding back water.

- Hardened and inelastic blood vessels caused by arteriosclerosis.

- Over-weight

- Kidney failure.

Simple Tips for Hypertension

Reduce salt intake:

Your dietary salt (sodium chloride) intake should be reduced to about 4grams per day. You must avoid the temptation to add more salt to your food or soup after it is prepared because salt retains fluid in your system and therefore would elevate your blood pressure.

Avoid stimulants:

Foods which stimulate the system should be avoided. Some of them include coffee, tea, alcohol, kola nuts and some drugs with caffeine. They increase heart rate and discharge adrenaline thereby raising further the blood pressure.

Have enough rest:

You should have adequate rest; this includes both physical and mental rest. Avoid excess workload or watching movies late into the night. You should have time to sleep in the night and also take naps during the day. Excessive physical exertion should be avoided.

Reduce weight:

If you are obese or you are gaining more weight than is necessary you should try and reduce your weight because obesity increases the body surface area and increases the oxygen demand on the heart thereby making the heart work harder than necessary.

Avoid constipation:

Frequent constipation should be avoided by taking enough water and by adding fibres to your food because straining on defecation increases your blood pressure. You can also reduce constipation and hypertension by eating more fruits and vegetables.

Avoid saturated fats:

Saturated fats are those fats or oils that become congealed at room temperature. They contain cholesterol which can become deposited on the walls of your arteries thereby elevating your blood pressure.

Fish oil and fat fish

The working substances seem to be the omega-3 unsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The effect from fish oil seems to cease when the fish oil supplements are stopped.

Olive oil

Especially olive oil of the quality extra virgin.

Regular exercises:

You should exercise regularly for at least 30 minutes per day and several times a week. This improves blood circulation and proper functioning of the heart and blood vessels. The exercise should however be done moderately each time.

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