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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 1 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 freeimages.com 2