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How Can Hypertension Be Prevented Brainly

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Eat Other Protein Foods In Moderation

Hypertension Causes, Symptoms & Prevention | Treatment of Hypertension/High Blood Pressure

Other protein-containing foods include meat, fish, eggs and plant sources of protein. Plant sources of protein include nuts, seeds, tofu, beans such as red kidney beans and canned beans, and pulses such as lentils and chickpeas.

You need a certain amount of protein to keep healthy. Protein is important for energy and for growth and repair in your body. Some of these high-protein foods can also be a source of iron and vitamins, including B vitamins and vitamin D. However, most people eat more protein than is necessary. Beware, some meats are also high in fat. Choose poultry such as chicken, or lean meat. Also, be careful, as many meat-based recipes include creamy or fatty sauces which are high in calories. When eating eggs, boil or poach them instead of frying. One portion of beans or pulses such as chickpeas or lentils is three heaped tablespoons.

There is some evidence that eating oily fish helps to protect against heart disease. Oily fish include herring, sardines, mackerel, salmon, fresh tuna , kippers, pilchards, trout, whitebait, anchovies and swordfish. It is thought that omega-3 fatty acids in the fish oil help to reduce ‘furring of the arteries’ which causes angina and heart attacks. Aim to eat at least two portions of fish per week, one of which should be oily.

  • Dairy products.
  • Legumes .

Examples of protein-balanced meals are:

  • Baked beans on toast.
  • Dhal and rice or chapatti.
  • Baked potato with baked beans and cheese.
  • A bowl of cereal with milk.

What Is The Connection Between Alcohol Consumption And Hypertension

For some people, the stress management part of drinking helps to reduce their blood pressure. For others, the alcohol itself ups blood pressure. But even for those whose blood pressure goes down, is this the best way to reduce stress?

There are lots of ways to manage stress that are not centered around alcohol. Social support and love and intimacy will not only reduce your blood pressure but also reduce your risk of developing heart disease independent of its effects on blood pressure.

How Are Heart Attacks Treated

Treating a heart attack means restoring blood flow to the affected heart muscle as soon as possible. This can happen in a variety of ways, ranging from medication to surgery. It’s extremely likely that treatment will use several of the following methods.

Supplementary oxygen

People having trouble breathing or with low blood oxygen levels will often receive supplementary oxygen along with other heart attack treatments. You can breathe the oxygen either through a tube that sits just below your nose or a mask that fits over your nose and mouth. This increases the amount of oxygen circulating in the blood and reduces the strain on your heart.


  • Anti-clotting medications: This includes aspirin and other blood-thinning medicines.
  • Nitroglycerin: This medicine is used to relieve chest pain. It also is a powerful vasodilator, meaning it causes blood vessels to widen so blood can pass through more easily.
  • Thrombolytic medications: These intravenous medications cause blood clots to break down and dissolve. These medications are usually used only within the first 12 hours after a heart attack.
  • Anti-arrhythmia medications: Heart attacks can often cause malfunctions in your hearts normal beating rhythm called arrhythmias. Some arrhythmias can be life-threatening. Anti-arrhythmia medications can stop or prevent these malfunctions.
  • Pain medications: The most common pain medication given during heart attack care is morphine. This can help alleviate chest pain.

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Food Sources Of Iodine

How Can Hypertension Be Prevented Brainly : Describe The ...

We only need a very small amount of iodine in our diet. Iodine is found naturally in foods such as:

  • dairy products
  • eggs
  • some vegetables.

Iodine can also be found in iodised salt. All bought breads in Australia are fortified with iodised salt.

You are likely to be getting enough iodine through your diet. However, if you are deficient and need to take a supplement, be guided by your doctor. Too much iodine can be harmful, especially if you have an underlying thyroid disorder.

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Your Best Protection Is Knowledge Management And Prevention

Types Of Minerals And Their Functions

There are hundreds of minerals they are usually classified as either major or trace minerals.

Although the amount you need differs between minerals, major are generally required in larger amounts. Some examples include calcium, phosphorus, potassium, sulphur, sodium, chloride, magnesium.

Trace minerals , although equally important to bodily functions are required in smaller amounts. Such as iron, zinc, copper, manganese, and iodine selenium.

Some of the important minerals to keep us healthy are listed below.

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Food Sources Of Vitamin A

There are different compounds with vitamin A activity in animal foods) and plant foods. Plant foods can be easy to spot as they tend to have orange/yellow pigment known as beta-carotene.

Plant sources include:

Animal sources include:

  • some fortified milk and milk products

What Makes Up A Healthy Diet

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As a general rule, vegetables, fruits and starchy foods should provide the bulk of most of your meals. The remaining part of your diet should be made up from milk and dairy foods and protein foods. As mentioned above, you should limit the amount of foods and drinks that are high in fat or sugar. The dietary guidance to reduce your risk of heart disease is as follows:

Intake of saturated fat to less than 10% of total fat intake :

  • Replace saturated fat with polyunsaturated fat where possible. Most saturated fats come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil. Polyunsaturated fats are mostly found in oils from plants and fish.
  • Eat two portions of fruit and at least three portions of vegetables per day .
  • Eat at least two servings of fish per week.
  • Consider regularly eating whole grains and nuts.
  • Keep the amount of salt in your diet to less than 6 g per day.
  • Limit alcohol intake to less than 14 units per week for men and less than 14 units per week for women. See also the separate leaflet called Alcohol and Sensible Drinking.
  • Avoid or reduce the following in your diet:
    • Processed meats or commercially produced foods which tend to be high in salt and trans fatty acids.
    • Refined carbohydrates, such as white bread and processed cereals.
    • Sugar-sweetened drinks.
    • High-calorie but nutritionally poor snacks, such as sweets, cakes and crisps.

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I’m Going To Ruin My Hairstyle

If you avoid being active because you dont want to ruin your hairstyle, try

  • a natural hairstyle, short haircut, braids, twists, locs, or wigs
  • wrapping a scarf around your hair when youre done with your workout, remove the scarf and let your hair air dry.

Tip: Physical activity may make the hair look dull or lead to salt buildup. To keep your hair healthy as you stay fit:

  • Cleanse your scalp with a clarifying product when needed.
  • Avoid harsh products that may strip hair of natural oils.
  • Limit the use of heat on hair, such as dryers and curling irons. If you use heat, also use low settings to protect hair from damage.
  • For styling ideas, consider viewing YouTube videos and visiting other relevant online hair groups and communities to be informed and inspired.

Physical Activity Is A Chore

Some people may be put off by physical activity, especially if they havent been active for a while or got hurt and are afraid of getting injured again. However, with some planning and effort, physical activity can be enjoyable:

  • Try being active with your kidswalk, jump rope, play flag football or tag, or toss a softball. Children should get an hour of physical activity each day.
  • Get a friend or family member to go biking or take a dance class with you. You can cheer each other on, have company, and feel safer when youre outdoors.
  • Enjoy friendly competition with family and friends by setting a weight-loss challenge or entering a walking, biking, or running event for a worthy cause.

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I Don’t Have Time To Cook Healthy Meals I Dont Really Know How To Cook

Eating healthy doesnt have to take a lot of time. Nor do you need to be a chef to prepare healthy meals. Here are ways you and your family can eat better without spending a lot of time preparing meals:

  • Buy frozen or precut veggies and add them to a salad or veggie wrap with pita bread for a quick meal. Or microwave the veggies and add them to whole-grain pasta.
  • When you cook, make enough for extra meals. Casseroles with veggies and whole grains, and a whole cooked chicken, may last a few days so you dont have to cook another meal every day. Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.
  • If you dont feel comfortable cooking, try something easy, like combining your favorite fresh, frozen, or canned veggies to make a stir-fry. Check out websites, videos, and online blogs for more recipe ideas as your confidence builds.

What Is Noise Pollution

How Can Hypertension Be Prevented Brainly : Describe The ...

The word noise is derived from a Latin word Nausea which means sickness in which one feels the need to vomit. Noise is the unpleasant and undesirable sound which leads to discomfort in human beings. The intensity of sound is measured in decibels . The faintest sound which can be heard by the Human ear is 1 Db. Due to increasing noise around the civilizations, noise pollution has become a matter of concern. Some of its major causes are vehicles, aircraft, industrial machines, loudspeakers, crackers, etc. Some other appliances also contribute to noise pollution like television, transistor, radio, etc. when used at high volume.

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High Pressure High Risk

High blood pressure is the leading cause of strokes, both symptomatic and silent. Both systolic and diastolic hypertension contribute to risk the higher your pressure, the higher your risk. According to one Harvard study, hypertension increases a man’s risk of stroke by 220% according to another, each 10 mm Hg rise in systolic pressure boosts the risk of ischemic stroke by 28% and of hemorrhagic stroke by 38%.

That’s the bad news. The good news is that treating hypertension is extremely protective in round figures, if you reduce your systolic blood pressure by 10 mm Hg, you should cut your risk of stroke by a whopping 44%.

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  • How Can I Eat Healthier

    High Blood Pressure Basics

    An example of a healthy meal includes vegetables, fruits, and small portions of protein and whole grains. These foods provide fiber and important nutrients such as vitamins and minerals. When planning meals for you and your family, think about including

    • a salad or other different-colored vegetables, such as spinach sweet potatoes and red, green, orange, or yellow peppers
    • fat-free or low-fat milk and milk products, or nondairy products such as almond or rice milk
    • different-colored fruits, including apples, bananas, and grapes
    • lean beef, pork, or other protein foods, such as chicken, seafood, eggs, tofu, or beans
    • whole grains such as brown rice, oatmeal, whole-wheat bread, and whole-grain cornmeal

    Treats are okay if you have them once in a while. Just dont eat foods such as candy, ice cream, or cookies every day. Limit sweet treats to special occasions, and keep portions small. Have one cookie or piece of candy, rather than trying every kind.

    Remember that alcohol, juices, soda, and other sweet drinks have a lot of sugar and calories.

    If you cant have milk or milk products because you have trouble digesting lactose, the sugar found in milk, try lactose-free milk or yogurt. Besides milk and milk products, you can get calcium from calcium-added cereals, juices, and drinks made from soy or nuts. Eating dark green leafy vegetables such as collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your bodys calcium needs.

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    High Blood Pressure Threatens Your Health And Quality Of Life

    In most cases, the damage done by high blood pressure takes place over time. Left undetected , high blood pressure can lead to:

    • Heart attack High blood pressure damages arteries that can become blocked and prevent blood flow to the heart muscle.
    • Stroke High blood pressure can cause blood vessels in the brain to clog more easily or even burst.
    • Heart failure The increased workload from high blood pressure can cause the heart to enlarge and fail to supply blood to the body.
    • Kidney disease or failure High blood pressure can damage the arteries around the kidneys and interfere with their ability to filter blood effectively.
    • Vision loss High blood pressure can strain or damage blood vessels in the eyes.
    • Sexual dysfunction High blood pressure can lead to erectile dysfunction in men or lower libido in women.
    • Angina Over time, high blood pressure can lead to heart disease or microvascular disease . Angina, or chest pain, is a common symptom.
    • Peripheral artery disease Atherosclerosis caused by high blood pressure can cause a narrowing of arteries in the legs, arms, stomach and head, causing pain or fatigue.

    Download the consequences of HBP infographic: English | Spanish | Traditional Chinese

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