Top 10 Risk Factors for High Blood Pressure (Hypertension)

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Hypertension or high blood pressure is a chronic medical condition in which the blood pressure in the arteries is elevated. This is not a new disease and almost all people know or even experienced it . But , how many know for sure what the factors of high blood pressure in a person ?

Here are 10 factors that can increase a person's risk of developing high blood pressure.


1. Being obese or even overweight

The greater you weight the greater blood circulation you have to provide oxygen as well as nutrition for your tissue. Since the amount of bloodstream distributed via your blood vessels raises, so does the pressure within your arterial blood vessels. BMI ( Body Mass Index ) could be one measure of risk. If your BMI is 25 to 30, or even more, you count overweight , and a greater risk of high blood pressure.


2. Bad diet

If you like to eat foods high in calories, fat, and sugar, maybe it is the time you reduce them to reduce the risk of high blood pressure. An excessive amount of salt in what you eat may also cause the body to retain fluid, as well as leads to the arteries in your body to constrict, thereby increasing the blood pressure.


3. Sedentary lifestyle

Usually, people who live in big cities tend to have sedentary lifestyles. Working in the office, and sat continuously, plus lack of exercise, will tend to increase the risk of narrowing or blockage in the blood vessels. Physical exercise raises blood circulation via all arterial blood vessels of the entire body, that leads to release of natural hormones and cytokines that relax blood vessels, which reduces blood pressure. Insufficient exercise additionally boosts the risk of being obese.


4. Drinking too much alcohol

Consuming alcohol can raise triglyceride levels in the blood. Triglycerides are the bad cholesterol which could potentially lead to increased blood pressure. Getting a lot more than 2 beverages daily may cause hypertension, most likely through initiating your own adrenergic nervous system, leading to constriction associated with arteries and simultaneous increase blood circulation and heartbeat.


5. Stress

High levels of stress can result in the short-term, however dramatic, increase in blood pressure. You will tend to devour anything to relax by eating more, smoking or drinking alcohol, you might just worsen issues with high blood pressure. Relaxation and meditation methods can effectively lower blood pressure.


6. Not enough potassium in your diet

Potassium assists stability the quantity of salt inside your cells. Potassium leads to the smooth muscle cells in your arteries to relax, that reduces blood pressure.


7. Non-steroidal Anti-inflammatory Drugs (NSAIDs)

Ibuprofen (Advil, Motrin, Ibuprofen) may cause designated deteriorating associated with current hypertension or development of new high blood pressure.  Additionally, it may damage the kidneys, worsening of heart failure, as well as heart attack or stroke. Ibuprofen is a member of the class of drugs called NSAIDs, which include naproxen (Aleve, Naprosyn, as well as Anaprox), sulindac (Clinoril), diclofenac (Voltaren), piroxicam (Feldene), indomethacin (Indocin), Mobic, Lodine and celecoxib (Celebrex).


8. Cough and Cold Medications ( Brands that contain pseudoephedrine and phenylephrine)

Cough and cold medicines often include decongestants such as pseudoephedrine as well as phenylephrine. These types of medicines can trigger your bloodstream stress and increase your heartbeat, through constricting all of your arterial blood vessels, not just those in you nose.


9. Particular chronic conditions

Particular chronic conditions additionally might improve your own danger associated with high blood pressure, such as diabetes, kidney illness and sleep apnea.


10. A diet low in vitamin D

It is unclear in the event that getting not enough vitamin D in what you eat can result in high blood pressure. Scientists believe that vitamin D might affect an enzyme produced by your kidneys that affects your blood pressure. Much more research are essential to find out vitamin D's exact role in high blood pressure. Nevertheless, talk to your doctor about whether you might take advantage from taking a vitamin D supplement.

Top 10 Best Ways To Reduce Cancer Risks

By Respository

Many of us think that cancer runs in families through ur genes or that cancer is a matter of fate or bad luck. However, research shows that genetics alone cause only a small proportion of cancers and that lifestyle choices play a much bigger part.Scientific research also shows us that making healthy changes at any time in life, from childhood to old age, will help to reduce our risk. So, why wait? Below are list of Top 10 Best Ways to reduce cancer risks taken from The American Institute for Cancer Research (AICR) booklet.

1.  Stay in shape : be a healthy weight

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Try to be as lean as possible without becoming underweight. Being a healthy weight is the most important way you can reduce your risk of cancer. There is strong evidence that being overweight increases the risk of the following cancers: colorectal, esophageal, pancreatic, kidney, endometrial, breast(in postmenopausal women) and gallbladder. Scientists report several reasons for this link. For example, research shows that fat cells release hormones such as estrogen, which increases the risk of breast cancer.
Studies have also shown that fat, particularly if it is stored around the waist, increases the level of “growth hormones” the body produces. Having high levels of these hormones is linked to a greater risk of some cancers.

2. Do not smoke or chew tobacco

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Tobacco can cause cancer whether it is smoked, chewed or used in other ways, and it is particularly
harmful when combined with alcohol. Research has shown that passive smoking—just breathing in someone else’s smoke—is also harmful. Tobacco causes 90 percent of lung cancers and is also linked to cancers of the mouth, pharynx, larynx, esophagus, pancreas, cervix, kidney and bladder, stomach, colon and liver.
If you do smoke, quitting is the most important thing you can do to reduce your risk of cancer. The good
news is that it’s never too late to stop and your health will benefit immediately.

3.  Move more

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Be physically active for at least 30 minutes every day. Physical activity is anything that gets your body moving. Being active doesn’t have to mean going to the gym, there are plenty of other ways to be active that you can fit into your usual routine.
There is strong evidence that physical activity helps protect against colorectal cancer, breast cancer (in postmenopausal women) and endometrial cancer. Studies show that regular activity can help to keep our hormone levels healthy. This is important because having high levels of some hormones can increase our cancer risk. Physical activity may also strengthen our immune system and helps keep our digestive system healthy.

4. Opt for foods, lower in calorie density

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Why is calorie density important? Eating lower calorie-dense foods most of the time can help you achieve and stay a healthy weight. And maintaining a healthy weight is one of the most important ways to reduce cancer risk. regularly consuming sugary drinks contributes to weight gain. These beverages are easy to drink in large quantities and are often available in “super-sized” portions but don’t make us feel full, even though they are quite high in calories. So, to stay a healthy weight and lower your risk of cancer, avoid sugary drinks.

5. Enjoy a plantbased diet

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Eat more of a variety of vegetables, fruits, whole grains and beans. Basing our diets on plant foods can reduce our risk of cancer. These foods contain plenty of fiber, water and health-protective nutrients and natural compounds called phytochemicals. Research shows that vegetables and fruits probably protect against a number of cancers, including those of the mouth, pharynx, larynx, esophagus, and stomach. Recent update on colorectal cancer found strong evidence that eating plenty of foods containing dietary fiber decreases the risk of colorectal cancer. These foods include vegetables, fruits,whole grains and beans. Fiber has many benefits, including helping food to move through our digestive system.Vegetables and fruits may protect against cancer because they contain vitamins and minerals that help to keep our bodies healthy and strengthen our immune system. They are also sources of substances called phytochemicals. These natural compounds can help to protect cells in the body from damage that can lead to cancer. The wider a variety you eat, the better.

6. Make less room for red meat

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Eat less red meat such as beef, pork and lamb. Although eating a lot of red meat is linked to colorectal cancer, it is a good source of nutrients including protein, iron and zinc. The evidence shows that eating up to 18 ounces (cooked weight) of red meat per week does not substantially raise cancer risk. Regularly eating more than this, however, does increase your risk of colorectal cancer. One possible reason for this is that “heme,” the compound that gives red meat its color, may damage the lining of the colon.  Research has shown that eating processed meat increases cancer risk. Avoid processed meats such as ham, bacon, hot dogs and most deli meats (including processed meats made with chicken or turkey). When meat is preserved by smoking, curing or salting, or by the addition of preservatives, cancer-causing substances (carcinogens) can be formed. These substances can damage cells in the body, leading to the development of cancer.

7. Cut down on alcohol

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If you do drink alcohol, try to limit your intake to no more than two drinks a day for men and one drink a day for women, although not drink alcohol at all is most recommended. Alcohol increases the risk of cancers of the mouth, pharynx, larynx, esophagus and breast, as well as colorectal cancer in men. Alcoholic drinks also probably increase the risk of liver cancer, as well as colorectal cancer in women. Scientists are still researching the ways alcohol can lead to cancer. One theory is that alcohol can directly damage our DNA.

8. Eat less salt

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Limit consumption of salty foods and foods processed with salt. “Salt” is the common name for a chemical compound made up of sodium and chloride. Our bodies need sodium in small amounts and our daily intake of sodium should be less than 2,300 mg (1 teaspoon of salt) per day. Eating high amounts of salt and salt-preserved foods are probably a cause of stomach cancer. A high salt intake can damage the lining of the stomach in ways that make cancer more likely.

9. For cancer prevention, don’t rely on dietary supplements

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Enjoy a balanced diet. Dietary supplements contain vitamins, minerals, herbs, amino acids and other compounds and can be found in pill, capsule, tablet or liquid form. Dietary supplements and cancer risk – what’s the link? Research does not support taking supplements for cancer prevention. In some studies, specific supplements actually increased risk of certain cancers. For many people, by eating a balanced diet rich in vegetables, fruits and other plant-based foods, it is possible to obtain all the needed nutrients for good health. However, some groups of people will benefit from taking supplements for specific health reasons. For more advice tailored to your specific needs, speak to your healthcare provider.

10. If you can, breastfeed your baby

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Breastfeeding is a natural and healthy choice for mothers and babies. If you are able, it’s best to breastfeed your baby exclusively up to the age of six months, and then continue breastfeeding with additional foods appropriate for an infant. Breastfeeding lowers the levels of some cancerrelated hormones in the mother’s body, which can help reduce the risk of breast cancer in mothers. Research shows that breastfed babies are less likely to become overweight or obese compared to babies fed infant formula.

Top 10 High Fiber Low Calorie Foods

Eating healthy is something we all would like to do, although it can be hard. In order to eat healthy, you must first make the right food choices. There are NO "magic foods" that we can eat all day and still lose weight. But there are some foods that are relatively low in calories yet have high nutritive value, either because they are high in fiber, phytonutrients such as antioxidants, or high in protein. Vegetables, fruits, and grains are normally low in fat and have no cholesterol. Most are great sources of dietary fiber, complex carbs, and vitamins. The American Heart Association recommends that you eat foods that are high in complex carbs and fiber.

There are some criteria to choose these top ten foods, besides of their nutritional value, energy density, and volume. Fruits and vegetables with lots of water are often lower energy density, but the primary criteria for the list is fiber.  Train your family especially children to snack on these top ten foods rather than chips and sodas and you’ll be ahead of the nutrition curve before you know it.

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1. Raspberries rank as one of the highest high fiber low calorie foods, at 8.0 grams of fiber and just 64 calories per serving (1-cup) (1 calorie per raspberry).

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2. Pears have about 5.1 grams of fiber and only 51 calories for a medium sized pear.

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3. Apples provide about 4.4 grams of fiber, at roughly 55 calories for a small apple.

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4. Blueberries provide about 3.5 grams of fiber, and roughly 40 calories for 50 berries.

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5. Strawberries provide about 3.3 grams of fiber and average about 2 calories per strawberry.

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6. Black beans – 1 cup has 15 grams of fiber – along with 15 grams of protein – and just 227 calories.

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7. Whole-wheat spaghetti weighs in at 6.3 g of fiber per serving and approximately 174 calories per 1-cup serving (always check the label as brands vary)

8. One cup of oatmeal provides 4.0 grams of fiber and about 60 calories per serving

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9. Whole wheat or multigrain breads offer 1.9 grams per slice and about 65 calories per slice (always check the label as brands vary)

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10. Cooked peas, at a whopping 8.8 g of fiber and a low 67 calories per cup serving size. Turn a cup of peas into instant soup with a stick blender and some vegetable stock.