Avoid the scourge of high blood pressure
- Charles Reams
- May 29
- 3 min read
How to avoid the scourges of high blood pressure
Why is high blood pressure so dangerous, and how can we reduce the risk of premature death and chronic illness?
High blood pressure (hypertension) is dangerous because it can damage blood vessels and organs over time, leading to serious health problems like heart attack, stroke, kidney disease, and vision loss. The persistent force of high blood pressure against artery walls can weaken and damage them, increasing the risk of these complications, according to medical reports.
There is also a strong link between high blood pressure and kidney failure and dialysis. Therefore, knowing how to avoid high blood pressure is crucial for good health for all. Especially should blacks practice good health habits since we are particularly susceptible to contracting hypertension and a host of woes in its wake.
How to avoid or treat hypertension
Control your weight
One middle-aged man followed his doctor's recommendation to lose weight by eliminating sodas from his diet. He lost ten pounds within days.
Losing weight may not be that easy for others, but keep trying different things.
Reduce portions
Another man did no weight exercises, but he did reduce his portions and increased his steps. Fitbit and Apple Watches make it easy to track your steps, set goals and reach them.
There are indoor facilities for senior walking, like malls, arenas, and other venues.
Avoid salt (sodium)
Other common salt substitutes include lemon juice, pepper, vinegar, and various herbs and spices.
Lemon Juice/Zest: Lemon juice can brighten up dishes and act as a salt substitute, especially in savory recipes.
Ground Black Pepper: Pepper adds a peppery flavor that can complement other seasonings and reduce the need for salt.
Vinegar: Balsamic, apple cider, or red wine vinegar can add acidity and flavor to dishes, similar to how salt enhances flavors.
Herbs and Spices: Fresh or dried herbs and spices like rosemary, oregano, basil, parsley, dill, paprika, turmeric, and chili flakes can add depth and flavor to food without relying on salt.
Fresh Garlic and Ginger
Increase health literacy
True story
A doctor told a black millionaire to avoid sodium on several occasions. Eventually, the doctor asked his patient, How often have I asked you to avoid salt? The millionaire said, You never told me to avoid salt, but to stay away from sodium.
If reading is not your strength, try YouTube, audiobooks, or ask Google medical questions, then listen to concise illuminations. Whatever it takes, make the effort to learn the lingo of life.
Avoid ultra-processed sweets
Commercially prepared cakes, pies, donuts, and frozen pizzas are killers.
Ultra-processed foods are often high in calories, salt, sugar, and unhealthy fats, and low in nutrients like fiber and protein. They can contribute to weight gain, obesity, and an increased risk of chronic diseases like type 2 diabetes and heart disease. Additionally, the additives and chemicals used in ultra-processing may also have negative health effects.
Weight and cardio exercises
Such exercises increase your heart rate and accelerate blood coursing through your arteries and veins, dislodging unwanted particles.
Exercise improves blood pressure by strengthening the heart, increasing the efficiency of the circulatory system, and promoting healthy blood vessel function. Specifically, exercise can lower blood pressure by:
A stronger heart can pump more blood with less effort, reducing the force exerted on blood vessel walls and thus lowering blood pressure.
Improving endothelial function:
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Exercise can improve the function of the inner lining of blood vessels (endothelial function), leading to more relaxed and elastic arteries.
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Exercise helps reduce inflammation throughout the body, which can contribute to high blood pressure.
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Regular exercise can help decrease the stiffness of arteries, making it easier for blood to flow and lowering blood pressure.
Improving response to stress
Exercise can help the body better manage stress responses, which can contribute to high blood pressure.
Exercise can also help lower blood lipids (fat in the blood), which can contribute to heart disease and high blood pressure.
Exercise helps to reduce various risk factors for heart disease and stroke, including obesity, diabetes, and metabolic syndrome, which can also contribute to high blood pressure.
Sweating out salt
Exercise can help the body sweat out excess sodium, which can contribute to high blood pressure in some individuals.
