Yes, recent studies have shown: 1) that in people with hypertension, after a session of physical exercise dynamic of moderate intensity (brisk walking , jogging, bike ride without hills, gentle swimming, …) that lasts for 30 to 45 minutes, a decrease from 10 to 20 mmHg in systolic blood pressure during the 1 to 3 hours, and this response can be extended to 9 hours, and 2) that in people with moderate hypertension (140 – 180 / 90 – 105mmHg) can be seen after several weeks of physical training, an average decrease of 8 to 10 mmHg in systolic and 5 to 8 mm Hg diastolic blood pressure at rest.

Is that improvement in blood pressure observed in people with moderate arterial hypertension, occurs equally in people with normal tension or in those with high tension?

No. In general, the decrease in blood pressure with exercise training is greater the higher the blood pressure of the subject. In other words, people who have severe hypertension improved more than those with moderate hypertension, while those with normal blood pressure decrease your blood pressure very little sleep, but avoid the increase of the tension observed with age in sedentary people.

If physical training is a good treatment for hypertension, you do not take medicine against stress when deciding to exercise so often?

In the case of moderate hypertension (140-175 / 90-105 mmHg), the positive effects of the training program are similar to those produced by the commonly prescribed medication, with the difference that exercise training is accompanied by an improvement in other risk factors, as has been observed that treatment with medication against hypertension can worsen other risk factors. For this reason it is preferable for people with moderate hypertension treatment chosen as the physical training program instead of medication, especially since you are wondering whether they should be treated with medication or moderate hypertension. In the case of people with severe hypertension (resting values ​​at or above 180 / 110 mmHg), it is recommended to take medication against hypertension and also to make a fitness program tailored to their physical condition because in this case only the treatment through physical activity is not enough to lower blood pressure to normal. When combining these two treatments in severe hypertension, there has been a decrease in mortality and, eventually, a reduction in medication dose.

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In fact, a pace that regular exercise can make blood pressure go down a point. For example, decrease of 16-10 to 15-9 once the body gets used. This is because the heart is accustomed to work better after each session of exercise, especially of the aerobic.

This improvement can be explained in several ways. By training the heart muscle, it will be able to mobilize more blood with fewer beats per minute, so that the pulse will decrease and the heart will tire less quickly. In addition, arteries coronary, which are responsible for nourishing the heart, dilate better and allows an improvement of the entire circulatory system.

There are other benefits that so indirectly improve the health of the circulatory system and the body in general. The main benefit is weight loss can be achieved, especially if combined with a healthy diet . Exercise also results in decreased levels of cholesterol which benefits the arterial circulation.

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During intense exercise the muscles need a lot of much greater blood flow . Part of this increase is due to local vasodilation of the muscle vasculature caused by increased metabolism of the myocytes (muscle cells).

Other increases occur as a result of elevated blood pressure sympathetic sympathetic stimulation caused by the circulation during exercise overall. In the more intense exercise may increase blood pressure by 30% -40% , which increases blood flow almost twice more.

The increase in blood pressure during exercise is due mainly to the following effect: while the motor areas are activated to initiate the exercise brain also activates most of the reticular activating system of the brain stem, including stimulation much greater vasoconstrictor and cardioaccelerator areas of the vasomotor center. This increase in blood pressure is a snap to maintain synchronization with increased muscle activity .

Are many other types of stress also produced a similar increase in pressure . For example, during the intense fear of blood pressure can increase up to twice normal in just a few seconds, which is known as alarm reaction.

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Good news
If you already know you have high blood pressure and is an important first step. There are different ways and easy to control your blood pressure and therefore reduce their risk of stroke. Mortality rates for heart attacks in the U.S. have declined by 40-60% over the past 20 years, partly due to more effective control of blood pressure.

Your Choices
Your choice of trying to lower blood pressure and use physical activity as part of your treatment depends on how high is your blood pressure. If you have a blood pressure (systolic value greater than 180 or diastolic value greater than 110), treatment should be by medications. Once your blood pressure is under control, physical activity can lower your blood pressure even more. Exercise can also decrease the need for medications, but usually not completely eliminated. You should contact your doctor before starting a physical activity to be sure of exercise recommended for you. Currently recommended as initial therapy for people with small or mid-rises in blood pressure change (3 to 6 months) in lifestyle towards healthier behaviors – including physical activity, decreasing the salt in foods, and losing but -. However, you should consult your doctor to be sure that these recommendations are applicable to you.

What Can You Expect?
Exercise generally decreases systolic and diastolic value about 10 puntos.No is necessary to exercise for years to lower your blood pressure – you can even see the results after three to four weeks of training. Unfortunately for most people, a 10-point reduction is not sufficient to achieve a normal blood pressure, but higher levels of physical activity have benefits beyond blood pressure reduction. Exercise also helps control weight and improves cholesterol levels and blood glucose so that the risk of having a heart attack is lower, even if your blood pressure does not decrease to normal levels. Hypertensive individuals who are active and fit have lower mortality rates than their sedentary counterparts. Being more active is also beneficial for people with slightly high blood pressure (systolic 130 to 139 and diastolic pressures of 80 to 89) and those with normal blood pressure have a family history of hypertension. These individuals are more likely to develop hypertension in the future. The regular exercise can help prevent blood pressure from becoming a chronic problem.

How should exercise? There is no magical exercise to lower blood pressure. Many activities of daily living will have an effect – walking and climbing stairs for example. Other activities are also beneficial can be incorporated into your daily life, such as running, swimming, cycling … Nor do they have to be exhausted to lower your blood pressure. In fact, gentle exercise such as walking, can reduce blood pressure even more than more demanding activities such as running. A simple rule to follow is that physical activity should elevate your heart rate and breathing, to the point where he can still hold a conversation while doing the activity. You should consult your doctor before starting an exercise program more demanding (such as running), while a softer exercise like walking is good for heart health of almost everyone.

You need not change your life completely to incorporate the required amount of daily physical activity. A recent statement by prestigious institutions in the field of physical activity and health (ACSM and CDC) recommend that must accumulate 30 minutes or more of physical activity most days of the week. While some blood pressure medications can have negative side effects, side effects are generally positive exercise – weight control, improved blood sugar and cholesterol … When you make exercise can have injuries, but these risks are minimal if not disproportionately performed at the beginning and progresses slowly.

The details.
Most of us find it difficult to invest more time to exercise on a day that already we have taken – though this will help us improve our health. However, the physical activity required to lower blood pressure can be done without major changes in the way of life. Park your car at the other end of the parking lot, so you can walk to work. During the day, avoid the elevator and go up the stairs. In the afternoon or the weekend, take your children or nephews to the park, field or beach walking. On the weekends too hot, cold or rain, 30-minute walk through an area covered as a mall.

In short …
The good news is that any amount of physical activity is better than no physical activity and even low-intensity activities like walking, can lower your blood pressure. More exercise probably will not make your blood pressure is completely normal, but the good news is that the benefits of exercise for your condition and your cardiovascular system remain substantial and definitely worth it.

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Abnormal levels of blood cholesterol can result in major cardiovascular problems, if this is added hypertension (blood pressure values ​​greater than 70/140 mmHg), the situation could deteriorate further.

Since power can provide an answer to this situation through a special diet for hypertension as well for high cholesterol .

Food choices to lower cholesterol and blood pressure

Milk: Skim.
Yogurt: Skimming.
Cheese: Reduced-fat and sodium, and spreads are as tight. Avoid hard cheese ripening or large (contains too much fat and sodium).
Egg: Whole no more than 3 times a week. Egg every day.
Meat sea fish, chicken without skin or fat, beef fat or similar visible.
Vegetables: All preferably raw. Choose those containing a high potassium content: tomato, spinach, squash, carrots, beets.

Fruits: All preferably raw and peeled. Citrus fruits generally contain a high content of potassium (natural lowering of blood pressure).
Cereals: Integral.
Dried fruits : You can eat a handful in between meals or snacks. They contain a high percentage of fiber and are low in sodium.
Legumes: Lentils, soy , white peas help lower cholesterol and blood pressure.
Bread and biscuits: avoid them, is high in fat and some have a high percentage of sodium (excess mineral increases blood pressure).

Drinks: Red wine not more than 1 drink daily for women and 2 men . Tap water or mineral, fresh fruit juices. Avoid concentrated juices (some contain sodium as preservatives or additives). Diet soft drinks.
Infusions: There are teas that can help lower cholesterol and control hypertension.
Condiments: The herbs are very useful when no salt flavor. If you are allowed to salt your food, do it once you are ready, not while cooking. This prevents the food from absorbing sodium salt.
The food selection allows you to develop your own menu , knowing that you can or can not eat foods to lower high cholesterol and blood pressure.

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Have you heard that reducing sodium can lower blood pressure? Well, that’s true for many people ( 2 )! Sodium is found in many foods in small amounts but constitutes about 40% of table salt. It is necessary for the body in very small amounts, but most Americans eat too much. So how sodium increases blood pressure?

Sodium is always in solution in the body, so it passes through the digestive tract, blood vessels, it carries fluid. Normally, the vessels are quite elastic, as the walls of a balloon. However, excess fluid in sodium increases blood volume. As if we added water to a balloon, this makes the diameter of the vessels to stretch and makes the vessel wall is tense with the pressure. Over time, this increased pressure within the arteries can cause hardening of the walls of the arteries and lead to permanent damage.

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One characteristic of hypertension is usually causes no symptoms until there is a serious problem that can even be life threatening. For this reason hypertension is known as a silent murderer. When these symptoms may include nosebleed, arrhythmias, headache, blurred vision, dizziness, and tinnitus (abnormal sounds perceived in the ears or head). These symptoms usually occur only in severe cases. In diabetic patients blood pressure greater than 130/80 should be considered a risk factor and should be considered treatment.

Hypertension affects millions of people. Until the age of 55 more men than women with hypertension. However, thereafter the women begin to experience more of it than men. African-American descent People with this condition suffer more than other ethnic groups.

Defining and diagnosing hypertension using two measures: the systolic and diastolic pressure. The first is the pressure when the heart contracts to pump blood through the arteries. The second is the pressure when the heart relaxes and rests momentarily in which blood flows into it. The normal pressure in an adult is estimated to be less than 120/80 mm Hg (millimeters of mercury) where the first number represents the systolic and diastolic pressure second. Hypertension is usually diagnosed when a person obtains results of at least 140/90 on two successive visits to the doctor. This is done because they depend on a single blood pressure reading can be misleading. Blood pressure can vary from one person because of several factors, including stress, if carried out recently or strenuous physical activity even if you’ve eaten plenty.

Systolic blood pressure between 120 and 139 is considered prehypertension and people who are in this category have an increased risk of hypertension later.

For more than 95 percent of cases can not identify the cause of a person suffering from hypertension. This is known as essential hypertension. Although it is known can be identified which could be caused by genetic factors and salt intake. In many cases occur in people with insulin resistance as part of the so-called syndrome X. In the relatively few cases where the cause can be identified can be a renal (kidney form part of the regulatory system for blood pressure) or liver disease or a side effect of medication.

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The circulatory system has the heart (engine throws the blood), the arteries by circulating blood and distributed, the capillaries (facilitate the exchange between blood and tissues) and veins that collect blood once used and return it to heart. Blood flows with a pressure or tension, depending on how hard the heart and the driving resistance that oppose the arteries occurs as with the water that comes through a hose, if you open the faucet or clamped the hose, the water pressure rises.

There is a maximum pressure, systolic or high, which coincides with the heart’s contraction, and a minimum pressure, diastolic, or lower, with the cardiac relaxation. It is difficult to establish normal limits. Have been established for adults, based on the risk of developing complications, and are accepted internationally (see table).

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Some people, on the other hand, only raises blood pressure when they go to the doctor: the “white coat hypertension” due to emotional factors. In some cases, may be prescient, and warn of future hypertension. When the voltage figures are very variable and there are doubts about whether it’s hypertension, we recommend a 24-hour ambulatory monitoring, which is to carry a small device that records the tension every 15 minutes 5.10, according is scheduled. After the day, dump the data to a computer to be analyzed by a doctor that studies the behavior of stress and reach a diagnosis.

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There are several factors that help the development of hypertension. Sometimes, the genetic component influences, hereditary. And with the old values ​​increase blood pressure and hypertension cases. Obesity also weighs: 60% of hypertensive patients are obese. Alcohol also increases the tension. In some people, salt has a hypertensive effect.

The countries that consume too much salt or salty foods, have a high prevalence of hypertension. But at the individual behavior of stress is variable. A hypertensive salt are discouraged, and in some the decline occurs, but not always.

Stress is another ally of hypertension. Coffee raises blood pressure at the time, but seems to have no long term effect. Smoking is discouraged because the snuff with hypertension is a risk factor for atherosclerosis, and the combination of hypertension and snuff increases risk.

Hypertension runs sometimes without symptoms and is discovered incidentally. Is sometimes heralded by symptoms such as headache, palpitations, dizziness, fatigue, insomnia, or because getting urges to urinate several times at night. Already, more rarely, the manifestation of hypertension is a hypertensive crisis, with rising tension values, which causes breathlessness and fatigue, a headache, feel dizzy or nosebleed. May require hospital admission: you must manage the crisis and prevent complications. But the most dangerous of the effect of hypertension is slowly damage the body.

Heart, brain, kidneys, arteries and retina are the target organs: angina pectoris, myocardial infarction, sudden death, stroke (thrombosis, hemorrhage), and aortic aneurysms are complications reported hypertension. Therefore, they have higher mortality than people with normal tension. Hence the need for action when you have hypertension.

Often the person concerned, to being symptom, not collect sees the necessity to be treated. And sometimes they are given medications with side effects that make the hypertensive refuse treatment. Most hypertension is mild, but long-term harmful.

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