High Blood Pressure in Men

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Hypertension is the biggest risk factor for cardiovascular disease for the both genders. Furthermore, men in general are prone to develop the higher blood pressure more than women, especially with ageing. Current evidence points out that the estrogen is the key factor in lower blood pressure in women. According to the Third National Health and Nutrition Examination survey (NHANES III), not only that men are less aware and are less treated than women when it comes to hypertension, but there are only 19% of men who control their blood pressure. It is not very easy to change the unhealthy lifestyle, but every step toward the healthiest lifestyle can make a huge difference. Every new habit needs time to become the part of the lifestyle, thus patience and gradual changes are of the greatest importance. The article “How to lower your blood pressure” suggests 5 tips on how to reduce the high blood pressure.

1. Blood Pressure Diet – Eat less salt
Too much salt raises your blood pressure, so it is important to eat as little as possible. In fact, some people with high blood pressure may be able to avoid blood pressure medicines by cutting down on salt.
Most of the salt you eat is not what you add to your food, but is in prepared foods like bread, breakfast cereals and ready meals.
Don’t add salt to food when cooking or at the table. When shopping for food, check the labels and choose low-salt options when you can.

2. Blood Pressure Diet – Eat more fruit and vegetables
Eating more fruit and vegetables helps to lower your blood pressure. Adults should eat at least five portions of fruit and vegetables every day. A portion is 80 grams, or roughly the size of your fist.
Try to eat a range of different fruits and vegetables. Dried, frozen and tinned are fine, but watch out for added salt, sugar or fats.

3. Blood Pressure Diet – Keep to a healthy weight
Losing weight, if you need to, will help lower your blood pressure and reduce your risk of health problems. The best way to lose weight is to choose more low-fat and low-calorie foods, and increase your physical activity.
Set yourself realistic goals. Make small changes to your eating habits and activity levels that you can keep to for life.

4. Blood Pressure Diet – Drink less alcohol
If you drink too much alcohol, this will raise your blood pressure over time. The current recommended limits are 21 units of alcohol a week for men, and 14 units a week for women. A unit is roughly half a pint of beer or cider, a small glass of wine, or a single pub measure of spirits.
If you keep to the recommended alcohol limits, this should help keep your blood pressure down.

5. Blood Pressure and Exercise – Get more active
Being moderately active for 30 minutes five times a week can keep your heart healthy, and can lower your blood pressure. If you can’t find 30 minutes in your day, increasing your activity by even a small amount can help.
Think about how you can be more active in your daily life. Any activity that leaves you feeling warm and slightly out of breath is ideal.

Apart from this, some nutrients such as magnesium, calcium and potassium can act beneficially on health condition. Also, environmental pollution and high level of stress have been recognized as the additional causes of hypertension. Spending some time in nature, or just walking through the park can have relaxing and calming effect. For those who prefer meditation or just want to give it a try, meditation techniques have shown as a powerful routine that can raise positive vibrations and lessen stress and worries. People are all born different, so different techniques will give different results and choosing the one (or once) which works is of primary importance