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NFCOG Health News
Articles on health, fitness, diet, nutrition, medicine, disease, and healthy living
The National Fellowship Churches of God, Inc.
Tracy McClain, LPN, RAC-CT, Editor-in-chief
THE SILENT KILLER
“Above all else, guard your heart, for it is the wellspring of life” Proverbs 4: 23 NIV
Hypertension is the leading cause of stroke and a major cause of heart attack. In the U.S.
alone, more than 30% of American adults have high blood pressure. Blood pressure refers to the
force of blood pushing against artery walls as it courses through the body. Many people with high
blood pressure don't realize they have the condition. HYPERTENSION is often called "the silent
killer" because it rarely causes symptoms, even as it inflicts serious damage to the body.
Atherosclerosis: a disease of the arteries caused by a buildup of plaque, or fatty material, on the
inside walls of the blood vessels; hypertension contributes to this buildup by putting added stress
and force on the artery walls. Heart Disease: Heart failure (the heart is not strong enough to
pump blood adequately), ischemic heart disease (the heart tissue doesn't get enough blood), and
hypertensive hypertrophic cardiomyopathy (thickened, abnormally functioning heart muscle) are
all associated with high blood pressure. Kidney Disease: Hypertension can damage the blood
vessels and filters in the kidneys, so that the kidneys cannot excrete waste properly. Stroke:
Hypertension can lead to stroke, either by contributing to the process of atherosclerosis (which
can lead to blockages and/or clots), or by weakening the blood vessel wall and causing it to
rupture. Eye Disease: Hypertension can damage the very small blood vessels in the retina.
Dietary changes are an effective way to help lower high blood pressure. Incorporate more
fruits, vegetables, and low-fat dairy foods. Try eating less of foods that are high in saturated fat
and cholesterol, such as fried foods. Eat more whole grain products, fish, poultry, and nuts. Eat
less red meat and sweets. Eat foods that are high in magnesium, potassium, and calcium. Try to
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eat foods that have low sodium. Adding fresh herbs such as thyme, sage, rosemary and oregano
when you add these to foods instead of salt and fat, you're making a heart-healthy choice. They
add flavor without the bad stuff. Spices are delicious ways to eat heart-smart:. Black Beans mild,
tender black beans are packed with heart-healthy nutrients. Foliate, antioxidants, and magnesium
can help lower blood pressure. Their fiber helps control both cholesterol and blood sugar levels.
Add beans to boost soups and salads. Rinse canned beans to remove extra salt. Salmon is
considered a Super Food a top food for heart health. It’s rich in omega-3s. Omega-3s are healthy
fats that may lessen the risk of heart rhythm disorders and lower blood pressure. They may also
lower triglycerides and curb inflammation. The American Heart Association recommends two
servings of salmon or other-oily fish a week. Tuna packed in water not oil is another way to keep
your diet heart healthy. Olive oil is a healthy fat made from smashed olives. It's rich in hearthealthy antioxidants. They may protect your blood vessels. When olive oil replaces saturated fat
(like butter), it can help lower cholesterol levels try it on salads and cooked veggies, or with
bread. Slivered almonds go well with vegetables, fish and chicken. Almonds have plant sterols,
fiber, and heart-healthy fats. Almonds may help lower "bad" LDL cholesterol.
9 Tips for a
Healthy-Heart
Diet
- http://www.webmd.com/
heart-disease/guide/hearthealthy-diet
Exercise is a drug-free approach to lowering high blood pressure. To reduce the risk of injury
while exercising, start slowly. Remember to warm up before you exercise and cool down
afterward. Build up the intensity' of your workouts gradually. Having high blood pressure and not
getting enough exercise are closely related. How are high blood pressure and exercise
connected? Regular physical activity makes your heart stronger. A stronger heart can pump more
blood with less effort. If your heart can work less to pump, the force on your arteries decreases,
lowering your blood pressure. But to keep your blood pressure low, you need to keep exercising
on a regular basis. It takes about one to three months for regular exercise to have an impact on
your blood pressure. The benefits last only as long as you continue to exercise. Aerobic activity
can be an effective way to control high blood pressure. Any physical activity that increases your
heart and breathing rates is considered aerobic activity, including: Household chores, such as
mowing the lawn, raking leaves, gardening or scrubbing the floor. Active sports, such as
basketball, tennis, climbing stairs, walking, jogging, bicycling, swimming and dancing are all good
forms of exercise.
WebMD the Basics of HTN, webmd.com Diseases and Condition (Hypertension), www.mayoclinic.org
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