Why Must We Limit Our Sodium Intake?

High Blood Pressure

Hi all,
Lets continue with our discussion on Sodium today.

Benefits Of Limiting Sodium Intake

Approximately 40 percent of people with high blood pressure are sodium sensitive. In addition, people with diabetes tend to be more sensitive to high levels of sodium. Exactly what causes sodium sensitivity is not known. Genetics may play a role in some cases. There's no easy way to tell if you're sodium-sensitive other than to limit your consumption of sodium and see if doing so lowers your blood pressure. Medical tests can pinpoint your response to varying levels of sodium, but testing isn't practical or necessary.

If you're sensitive to sodium, following a low-sodium diet will likely produce a noticeable reduction in your blood pressure. If you have high blood pressure, your doctor also may recommend a diuretic medication that eliminates excess fluid from your blood. Even if you take a diuretic, you still need to avoid too much sodium. If you don't, the drug may cause you to lose excessive amounts of other essential minerals, such as potassium and magnesium.

The National High Blood Pressure Education Program, sponsored by the National Institutes of Health, recommends that all Americans limit sodium to 2,400 mg a day. That's equivalent to about a teaspoon of salt. Many health professionals and organizations, including doctors in Mayo Clinic's Division of Hypertension, support this recommendation. Here's why:

* If you have high blood pressure and you're sodium-sensitive, reducing sodium can lower your blood pressure. Limiting sodium in combination with other lifestyle changes, such as following a healthful diet and increasing your activity level, may be enough to keep you from having to take medication to control your blood pressure.

* If you're taking blood pressure medication, limiting sodium can help increase the effectiveness of the drug.

* If you're at risk for high blood pressure, limiting sodium along with other lifestyle changes may help prevent development of the disease.

* If you're healthy, limiting sodium as part of a healthful diet is safe and reasonable. In addition, it may keep you from becoming at risk for the disease as you get older, when high blood pressure is more prevalent and your sensitivity to sodium often increases.

Although it hasn't been proven that reducing sodium will reduce your risk for high blood pressure, large population studies show that when people cut back on sodium their blood pressures decrease. There are also fewer deaths from heart attack and stroke. This suggests that the average person, especially one with a family history of high blood pressure, may benefit from reducing sodium.

Hey, so, remember to cut down your sodium intake.

Thats all for today. Have a beautiful Sunday.

Cheers.

High Blood Pressure

Do You Know How Much Sodium Is Too Much?

High Blood Pressure

Hi all,
We just can not talk about HBP without looking into our Sodium intake.

How Much Sodium Is Too Much?

Of all the issues related to high blood pressure, none is more controversial than salt, more specifically the sodium in salt. Since the 1970s, health organizations have advised Americans - especially those with high blood pressure - to limit their intake of sodium. The recommendation stems from studies showing that a reduction in sodium can lower your blood pressure if you're "sodium-sensitive." But what if you're not sodium-sensitive? And how should you interpret more recent studies suggesting that your weight and other aspects of your diet may be more important than limiting sodium?

Sodium is an essential mineral. Its main role is to help maintain the right balance of fluids in your body. It also helps transmit nerve impulses that influence contraction and relaxation of your muscles. You get sodium from the foods you eat. Many foods naturally contain some sodium. However, most sodium comes from sodium compounds added to food during commercial processing and meal preparation at home.

Salt (sodium chloride) is the most common source of sodium. It's made up of 40 percent sodium and 60 percent chloride. You need a minimum of 500 milligrams (mg) of sodium each day. That's a little more than teaspoon of salt. However, most Americans consume 3,000 to 4,000 mg of sodium daily.

Your kidneys regulate the amount of sodium in your body. When your sodium levels are low, they conserve sodium. When your levels are high, they excrete the excess amount in your urine. Sometimes your kidneys can't eliminate enough sodium. Extra sodium starts to accumulate in your blood, and because sodium attracts and holds water, your blood volume increases. Your heart has to work harder to move the increased volume of blood through your blood vessels, increasing pressure on your arteries. Heart, kidney, liver and lung disease can all lead to an inability to regulate sodium. In addition, some people are simply more sensitive to the presence of high levels of sodium in their blood.

How people react to sodium varies. Some people, both healthy adults and people with high blood pressure, can consume as much sodium as they like and it has no or little effect on their blood pressure. For others, too much sodium quickly leads to an increase in blood pressure, often triggering the development of high blood pressure. This condition is referred to as sodium or salt sensitivity.

We shall discuss more on Sodium at the next post.

Till then, watch what you put in your mouth.

Cheers.

High Blood Pressure

7 Ways To Cut Blood Pressure With Food!

Blood Pressure

Hi all,
Yes, its me again. I have promised to make up for the lost days, right?

Ok, lets begin the sharing.........

7 Ways To Cut Blood Pressure With Food

Having healthy eating habits as a lifestyle is not only good for looking and feeling your best, it also is the best way at keeping your blood pressure under control. Below are 7 ways in which a few basic food changes can help control blood pressure:

1. Spread lightly.
Top your toast with something other than butter. Maybe a little jam or honey will satisfy you. If you're a real maniac for margarine, check your supermarket for reduced-fat varieties. None of the stuff is really good for you, but some brands may have only 2 to 6 grams of fat per tablespoon, which is much better than the 10+ grams per tablespoon of butter.

2. Can't say no to mayo or sour cream?
Try out the nonfat varieties. Just be sure to check the label for sodium. And remember: Nonfat doesn't mean no calories. Many nonfat and low-fat foods are still high in calories, which isn't good for your blood pressure or your waistline.

3. It’s ok to eat meat!
We're not taking away all of your fun. Just cut back to two servings per day. A typical serving is 3 to 4 ounces, a piece that looks about as big as a deck of playing cards.

4. Choose skinless chicken over red meat or pork when you get the chance.
It's lower in fat. When you do indulge in beef, know your cuts. Cuts such as round, tenderloin, top loin, and sirloin are less fatty when they're graded as select rather than as prime or choice.

5. When it comes to eating turkey, remember that white meat is less fatty than dark meat. And cold cuts such as turkey breast, lean ham, and lean roast beef are your best choices - but they're almost always high in sodium, so be cautious.

6. Take advantage of dairy.
Dairy foods are important sources of calcium, protein, and other nutrients, so don't ignore them. Just switch from high-fat items such as cream and whole milk to less fatty choices such as skim or 1 percent milk. If you're craving a high-fat cheese, do it on a day when you're not eating meat. That way, you won't overload your system with saturated fat.

7. Then there are eggs.
Medical scientists and egg lobbyists have gone round and round over whether eggs cause harm. There's no question that they have cholesterol in them - more than 200 milligrams each. You don't have to completely eliminate them from your diet, however.

Ok, that's all for today sharing.

Till we 'meet' again, watch your diet.

Cheers.

Blood Pressure

6 Diet Tips To Help Lower Your Cholesterol & Ward Off High Blood Pressure

Blood Pressure

Hi all,
First of all, I must apologise for not making any post for the past couple of days. I have trouble signing into my Blogger account. Now seems like thing is getting back to normal.

Ok, lets start today sharing.

6 Diet Tips To Help Lower Your Cholesterol and Ward Off High Blood Pressure

1. Rid your habits of frying foods.
Trim all fat off meat before cooking. Remove fatty skin from chicken and turkey. Don't fry foods. Roast, bake, broil or poach them instead. Use fat-free basting or marinating liquids, such as wine, tomato juice or lemon juice. If you use oil for sautéing or baking, use olive or canola, both very low in saturated fat. Use margarine that lists a liquid oil as the first ingredient. Watch out for the term "hydrogenated," which means some of the fat has been made saturated.

2. Eat your vegetables and complex carbohydrates.
The lowest-fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and peas. Substitute these for meat and high-fat dairy products. Don't douse your pasta in butter or your baked potato in sour cream. Use tomato-based sauces instead of cream based. Use lemon juice, low-sodium soy sauce, or herbs to season vegetables. Make chili with extra beans and seasonings, and leave out the meat.

3. Lose weight.
People who are overweight usually have high cholesterol levels. Most people can lower their levels and raise their HDL levels by dropping a few pounds. Follow the guidelines for eating less fatty foods and more fruits, vegetables, grains and beans, and you will slowly but surely lose weight.

4. Include the family.
Children older than age 2 can join in the low-fat lifestyle. Eating habits carry into adulthood, so teach your kids to make healthy choices. Don't, however, start before age 2. Babies need extra fat calories to grow properly.

5. Snack to your heart's content.
Don't be afraid to snack several times a day on low-fat foods, such as yogurt, fruit, vegetables, bagels and whole-grain breads and cereals. As a matter of fact, evidence points to lower cholesterol levels in people who eat small meals several times a day. Eating often keeps hormones like insulin from rising and signaling your body to make cholesterol. Just make sure your total intake of calories doesn't go up when you eat more often.

6. Go a little nutty.
If you like nuts, especially walnuts, sprinkle a few on your cereal, bake them into muffins or pancakes, or add them to casseroles or stir fries. Scientists think hazelnuts and almonds may have the same cholesterol-lowering effect. Be sure to decrease other sources of fat to allow for the calories in the nuts.

That's all for this post, shall make more posting these few days.

Cheers.

Blood Pressure

You Have HBP? Lets Check Your Family History!

Blood Pressure

Hi all,
Today topic is .............

Researching Your Family History Of Blood Pressure

Doctors and scientists who are experts in the field of blood pressure have found that a tendency to develop high blood pressure seems to run in families. That means that if your parents or other close blood relatives have high blood pressure, you have a greater chance of developing high blood pressure compared with someone whose close blood relatives have normal blood pressure. And it seems that the more relatives you have who suffer from high blood pressure, the greater your risk of developing high blood pressure runs.

Children who have one parent with high blood pressure have a greater chance of developing the sickness than children with no family history of high blood pressure, but when both parents have high blood pressure, the odds are even greater.

Check out your family's health history. Finding a history of high blood pressure in your immediate family does not mean that you will definitely develop high blood pressure, but you do have an increased risk.

Some good news for people with family histories of high blood pressure is that a new genetic screening test might eventually make it possible to identify people at risk for high blood pressure before clinical signs of disease appear. Researchers in California and Michigan have discovered genetic markers which signal increased risk for high blood pressure and atherosclerosis (hardening of the arteries).

At Cornell University Medical Center, a link between the markers and high blood pressure is being studied in 70 people with high blood pressure and 30 people with normal blood pressure levels. Not only will accurate prediction of high blood pressure and atherosclerosis enable doctors to truly practice preventative medicine, but also the prescribed treatment will be more effective if the doctor knows what genetic defect is causing the problem.

In separate research, doctors found that a basic hereditary cell defect might be the cause of high blood pressure in about half of the people who develop it. They found that some people with high blood pressure have an abnormal reaction to calcium in their muscle cells. Researchers hope to be able to identify who has these cell defects and how their blood pressure can be properly regulated.

Ok, that's all for today folks.

Cheers.

Blood Pressure

What Is Secondary HBP?

Blood Pressure

Hi all,
Lets continue with HBP today.

Secondary High Blood Pressure

Secondary high blood pressure refers to high blood pressure that has a known cause. Doctors are able to identify an underlying illness or condition that's triggering your blood pressure to increase. This form of high blood pressure occurs infrequently, affecting only about 5 percent of people with increased blood pressure.

As opposed to essential high blood pressure, which doctors can treat but not cure, secondary high blood pressure often can be cured. Once the underlying disease or condition is corrected, blood pressure typically decreases. In many people, their blood pressure returns to normal. The following are several illnesses and conditions that can lead to secondary high blood pressure:

1. Kidney Disease:
Your kidneys are one of the main regulators of your blood pressure. If a condition or illness, such as an injury, inflammation or the development of fluid-filled sacs (cysts), causes your kidneys to quit functioning normally, your blood pressure can increase.

2. Adrenal Disease:
Your adrenal glands make hormones, including the hormones epinephrine (adrenaline), norepinephrine (noradrenaline), aldosterone and cortisol, that help regulate your blood pressure and heart rate. Overgrowth of your adrenal cells or development of a tumor that affects release of these hormones into your bloodstream can lead to high blood pressure.

3. Thyroid disease:
Hormones made by your thyroid gland regulate all aspects of your metabolism, from the rate at which your heart beats to the speed at which you burn calories. When your thyroid gland releases excessive amounts of hormones (hyperthyroidism), your heart rate speeds up and demands on your cardiovascular system are increased. This extra strain can lead to the development of high blood pressure. A decrease in thyroid hormones (hypothyroidism) can also cause high blood pressure. The condition is thought to increase blood pressure by increasing fluid retention.

4. Blood vessel abnormalities:
In rare cases, secondary high blood pressure can result from a birth defect in which your aorta narrows after it branches off into the arteries that lead to your neck and arms. Blood pressures in the upper parts of your body are high, but those in your abdomen and legs are lower. This defect most often occurs in young people with high blood pressure.

Secondary high blood pressure also can result from narrowing of one or both of the arteries leading to your kidneys. The narrowing causes release of the hormone rennin, which increases blood pressure. The condition may result from accumulation of plaque or an abnormality that causes the middle layer of an artery wall to become too thick. This form of artery wall thickening, called fibromuscular dysplasia, occurs more often in women than men.

Shall share more tips on lowering BP at my next post.

Take care.

Blood Pressure

What Is HBP?

Blood Pressure

Hi all,
So actually what is High Blood Pressure?

What Is High Blood Pressure?

High blood pressure, or hypertension, is not the same thing as heart disease, but it can make heart disease worse. By damaging its arteries and making the heart work too hard, hypertension can help trigger (or be a risk factor for) heart attacks.

Both heart disease and hypertension can kill you. Heart disease can cause you to spend the rest of your life with chest pain or shortness of breath. But not only does hypertension make heart disease more likely, it can cause you to "stroke out" so that - even if you survive - you spend the rest of your life partially paralyzed, unable to hear, or unable to speak.

There are some similarities in the causes of hypertension and coronary artery heart disease. For a long time, we have understood that coronary artery heart disease is due to mistakes in lifestyle, especially nutrition (particularly an overindulgence of dietary fat). But there are also critical differences in their causes. An important cause of coronary artery heart disease is dietary fat and cholesterol. The most important contributor to hypertension, however, is a low ratio of potassium (K) to sodium (Na) - the K Factor - in the food people eat.

Also, high blood pressure is not the same thing as, nor is it due to, "hardening of the arteries" - a term that refers to the cumulative effects of age and poor nutrition, in addition to hypertension, upon the arteries. And lastly, hypertension is not a type of nervous tension.

Whether or not your doctor decides you have hypertension depends on how high your blood pressure is. That's all there is to it. Blood pressure is the pressure the blood exerts against the walls of all your arteries (the large blood vessels that carry blood from your heart to your body's tissues). Your heart creates this blood pressure by pumping blood into the arteries. How can you tell if your blood pressure is too high? You can't - unless it's measured. In fact, about a third of the people with high blood pressure don't realize they have it.

How It Is Measured

Your doctor measures your blood pressure by inflating a cuff around your arm with enough pressure to squeeze the artery inside your arm shut. By releasing the pressure of the cuff and listening to the sounds of the pulsating blood as the artery reopens, your doctor can determine your blood pressure.

That's all for today sharing.

Take good care of your health.

Cheers.

Blood Pressure