It has been discovered that a good training routine and diet regimen can help in the treatment of hypertension and obesity. Exercise and diet play a significant role in the treatment of most endocrinological and cardiovascular diseases because it helps to reduce obesity, which is a predisposing factor to most cardiovascular and endocrinological diseases.

Hypertension is a chronic medical condition due to elevated blood pressure in the arteries. Transient hypertension or hypertension that occurs once in a while is not dangerous. However, chronic hypertension cared to various hazardous complications such as stroke, cardiovascular or nephrological problems, loss of vision, and coronary heart diseases.

Normal blood pressure is 120 over 80 mm of mercury (mmHg), but high blood pressure is higher than 140 over 90 mmHg.

Normal blood pressure: systolic blood pressure of 120mmhg, diastolic pressure of 80mmhg

Prehypertension: systolic blood pressure of 120-139mmhg, and diastolic pressure of 80-89

Stage1 hypertension:  systolic blood pressure of 140-159mmhg and diastolic pressure of 90-99mmhg

Stage 2:  systolic blood pressure of 160mmhg and diastolic pressure of 100mmhg

Hypertensive crisis: Systolic blood pressure of 180mmhg and diastolic pressure of 110mmhg

Top 15 Ways to Implement a Hypertension Diet and Exercise Plan to Lower Your Blood Pressure and Lose Weight Naturally

Types of Hypertension

Causes of Hypertension

The etiology of hypertension depends on the type, but since primary hypertension cannot be linked to any known etiology apart from genetic and environmental influence. Majority of the causes are causes of secondary hypertension.

The common causes of secondary hypertension include:

Signs and Symptoms of Hypertension

Diagnosis of Hypertension

Treatment

Lifestyle choices can contribute to the treatment and prevention of high blood pressure, and they can have wider benefits for the heart and overall health.

Salt Restriction

Average salt intake is between 9 grams (g) and 12 g a day in most countries around the world.

The WHO recommends reducing intake to less than 5g a day, to help decrease the risk of hypertension and related health problems. This can benefit people both with and without hypertension, but those with hypertension will benefit the most.

Moderating Alcohol Consumption

Moderate to excessive alcohol consumption is linked to raised blood pressure and an increased risk of stroke. The American Heart Association (AHA)  recommends a maximum of two drinks a day for men, and one for women.

A drink, in this case, refers to:

A healthcare provider can help people who find it difficult to cut back.

More Fruit and Vegetables, Less Fat

People who have or who are at risk of high blood pressure are advised to minimize intake of saturated fat and total fat.

Recommended instead are:

It is important to eliminate trans-fats or hydrogenated vegetable oils, and animal fats, where possible, and watch your portion size.

More Fruit and Vegetables, Less Fat

Reducing and Maintaining Weight

Hypertension is closely related to excess body weight, and weight reduction is normally followed by a fall in blood pressure. A healthy, balanced diet with a calorie intake that matches the individual’s size, sex, and activity level will help.

Regular Physical Exercise

Doctors advise that patients with hypertension engage in 30 minutes of moderate-intensity dynamic aerobic exercise, such as walking, jogging, cycling or swimming, on 5 to 7 days of the week.

Stress Reduction

Avoiding stress, or developing strategies for managing unavoidable stress, can help with blood pressure control.

Using alcohol, drugs, smoking, and unhealthy eating to cope with stress will add to hypertensive problems. These should be avoided.

Smoking can raise blood pressure. Giving up smoking reduces the risk of hypertension, heart conditions, and other health issues.

The DASH Diet

The U.S. National Heart Lung and Blood Institute (NHLBI) recommends the DASH diet for people with high blood pressure. DASH, or “Dietary Approaches to Stop Hypertension,” has been specially formulated to help people lower blood pressure.

It is a flexible and balanced eating plan based on research studies sponsored by the Institute, which says that the diet:

There is a National Institute cooking book called Keep the Beat Recipes with cooking ideas to help achieve these results.

There is a strong evidence that using probiotic supplements for 8 weeks or more may benefit people with hypertension.

Drug Treatments

Lifestyle measures are a standard first-line treatment for hypertension, but people with blood pressure over 140 over 90 may use medication.

Drugs are usually started one at a time, at a low dose. Side effects associated with antihypertensive drugs are usually minor.

Eventually, a combination of at least two antihypertensive drugs is usually required.

A range of drug types is available to help lower blood pressure, including:

The choice of drug depends on the individual and any other conditions they may have.

Anyone taking antihypertensive medications should be sure to carefully read labels, especially before taking any over-the-counter (OTC) medications, such as decongestants.

These may interact with medications used to lower blood pressure.

Drug Treatments

Best Hypertension Diet For Lower Blood Pressure and Weight Loss

The best hypertension diet is the DASH diet.

What to Eat on the Diet

The DASH diet doesn’t list specific foods to eat.

Instead, it recommends a dietary pattern that focuses on the number of servings of different food groups.

The number of servings you can eat depends on how many calories you need to eat to achieve your goals. Below is an explanation of the number of servings you should be aiming for, based on a 2,000-calorie diet.

Whole Grains: 6–8 Servings per Day

Examples of whole foods or grains include whole wheat or whole grain bread, whole grain breakfast cereals, brown rice, bulgur, quinoa, and oatmeal.

Examples of a serving include:

Vegetables: 4–5 Servings per Day

All vegetables are allowed on the DASH diet. This includes broccoli, carrots, cauliflower, green beans, and cabbage, to name a few.

Examples of a serving include:

Fruits: 4–5 Servings per Day

If you’re following the DASH approach, you’ll be eating a lot of fruit. Examples of fruits you can eat include apples, pears, peaches, berries and tropical fruits like pineapple and mango.

Examples of a serving include:

Dairy Products: 2–3 Servings per Day

Diary products the DASH diet should be low in fat. Examples include skim milk and low-fat cheese and yogurt.

Examples of a serving include:

Lean Chicken, Meat, and Fish: 6 or Fewer Servings per Day

Choose lean cuts of meat and try to eat a serving of red meat only occasionally, no more than once or twice a week.

Examples of a serving include:

Nuts, Seeds, and Legumes: 4–5 Servings per Week

These include foods like almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flax seeds, kidney beans, lentils and split peas.

Examples of a serving include:

Fats and Oils: 2–3 Servings per Day

The DASH diet recommends that you choose vegetable oils over other oils. These include margarine and oils like canola, corn, olive or safflower. They also recommend you choose low-fat mayonnaise and light salad dressing.

Examples of a serving include:

Candy and Added Sugars: 5 or Fewer Servings per Week

Sugary foods and products are kept to a minimum on the DASH diet, so limit your intake of candy, soda, and table sugar. The DASH diet also requires you to limit unrefined sugars and alternative sugar sources, like agave nectar.

Examples of a serving include:

Can You Choose a Diet for Pulmonary Hypertension Instead of Medication?

People suffering from pulmonary hypertension can benefit from diets and exercise but needs to consult their doctor before starting any diet or medication, in other to be sure it is safe.

How to Lower Your Blood Pressure Naturally

The best way to lower blood pressure naturally is through a good training regimen and healthy diet

Top 15 Ways to Treat Hypertension with Diet and Exercise

You can treat that hypertension with a good training routine and exercise if you feel any unwanted symptoms.contact the nearest doctor.

Top 15 Ways to Treat Hypertension with Diet and Exercise 

References

Marchione, V. (2017). Pulmonary Hypertension: Safe Exercises, Diet & Other Treatment Tips. [online] Bel Marra Health – Breaking Health News and Health Information. Available at: https://www.belmarrahealth.com/pulmonary-hypertension-patients-can-benefit-from-exercise-training-study/ [Accessed 7 Oct. 2017].

Medical News Today. (2017). Hypertension: Causes, symptoms, and treatments. [online] Available at: https://www.medicalnewstoday.com/articles/150109.php [Accessed 7 Oct. 2017].

Nhlbi.nih.gov. (2017). Description of the DASH Eating Plan – NHLBI, NIH. [online] Available at: https://www.nhlbi.nih.gov/health/health-topics/topics/dash [Accessed 7 Oct. 2017].

Prevention. (2014). 13 Ways To Lower Blood Pressure Naturally. [online] Available at: https://www.prevention.com/health/how-to-lower-blood-pressure-naturally [Accessed 7 Oct. 2017].

Riberio, M. (2017). 9 Diet Tips to Live Better With Pulmonary Hypertension | Pulmonary Hypertension News. [online] Pulmonary Hypertension News. Available at: https://pulmonaryhypertensionnews.com/2017/08/10/9-diet-tips-to-live-better-with-pulmonary-hypertension/ [Accessed 7 Oct. 2017].

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