The number of people living with hypertension (high blood pressure) is predicted to be 1.56 billion worldwide by the year 2025.
The increasing number of seaman suffer hypertension condition is blamed on lifestyle and dietary factors, such as physical inactivity, alcohol and tobacco use, and a diet high in sodium (usually from processed and fatty foods).
What is hypertension?
Hypertension or High Blood Pressure, medical condition in which constricted arterial blood vessels increase the resistance to blood flow, causing an increase in blood pressure against vessel walls. The heart must work harder to pump blood through the narrowed arteries. If the condition persists, damage to the heart and blood vessels is likely, increasing the risk for stroke, heart attack, and kidney or heart failure. Often called the silent killer, hypertension usually causes no symptoms until it reaches a life-threatening stage.
Physicians use two measurements to describe blood pressure. Systolic pressure measures blood pressure as the heart contracts to pump out blood. Diastolic pressure measures blood pressure as the heart relaxes to allow blood to flow into the heart. An instrument called a sphygmomanometer measures systolic and diastolic pressure using units of millimeters of mercury (abbreviated mm Hg).
Blood pressure is classified in four categories: normal, prehypertension, stage 1 hypertension, and stage 2 hypertension. Normal blood pressure in an adult is less than 120/80 mm Hg, in which 120 describes systolic pressure and 80 describes diastolic pressure. Prehypertension is defined as a systolic pressure of 120 to 139 mm Hg or a diastolic pressure of 80 to 89 mm Hg. People with prehypertension are likely to develop hypertension at some point during their life. Stage 1 hypertension is defined as a systolic pressure of 140 to 159 mm Hg or a diastolic pressure of 90 to 99 mm Hg. Stage 2 hypertension is defined as 160/100 mm Hg or higher.
How to avoid hypertension?
Monitor your blood pressure
Measuring your blood pressure at home is easy and accurate. Regular self-monitoring also gets you intimately involved in your own care.Keep a blood pressure diary. Record your blood pressure measurements, including the time of day and notations about events that might have affected the readings, such as changes in medication, diet, or physical activity. Take your blood pressure diary with you every time you visit the doctor.Dont use your blood pressure readings to self-medicate or to change doses of prescribed medications. That is your doctors responsibility.
Lose weight
Nothing is more critical than lossing those extra pounds.For some people, excess weight means the difference between normal and elevated blood pressure. Weight loss may also allow you to take lower doses of hypertension medications.
Exercise
Regular exercise lowers blood pressure and you dont have to run a km to reap benefits.Walking atleast 30 to 45 minutes three times each week will do just fine. Swimming and biking also help control hypertension, and theyare fun. But whatever exercise you choose, make it a regular part of your life.
Note: If you have been inactive for some time, consult your doctor before starting any exercise program.
Avoid table salt
The sodium found in ordinary table salt can elevate blood pressure. That is one reason why diuretics pills that rid the body of sodium are so effective in treating hypertension in some people.To reduce salt intake, remove the saltshaker from the table. Cut back on snacks such as potato chips and pretzels, fast foods, processed foods, and frozen foods. Read the label on every type of food you buy you may be shocked at how much sodium is in that little package!
Potassium is a form of salt, too. But unlike sodium, potassium has positive effects on blood pressure. Lot of potassium tend to have lower blood pressure. Most fruits and vegetables are high in potassium, and as an added bonus, they are low in calories and high in fiber. Other salts include calcium and magnesium. Despite some evidence that these salts may help lower blood pressure, their role is uncertain right now. For the time being, focus on lowering your sodium intake and adding more potassium to your diet.
Dont eat to much fatty
Restrict your intake of fatty foods.
One of the main reasons for controlling blood pressure is to reduce the risk of developing atherosclerosis, which leads to heart disease and stroke. Diets high in saturated fats accelerate atherosclerosis.
Good diet
Diet rich in low-fat dairy products, calcium, potassium, magnesium, fiber, and vitamins is good sample of dietary approach to stop hypertension.
Avoid alcohol
Drink less alcohol.
Excess alcohol intake contributes to hypertension, reduces the effectiveness of blood pressure medications, and increases the risk for stroke.
Adult men should limit their daily intake to 24 ounces of beer, 10 ounces of wine, or 2 ounces of 100-proof whiskey. Women and lightweight males should consume only half these amounts. A note of caution: A heavy drinker who suddenly stops consuming all alcohol may develop higher blood pressure for a few days.
Stop smoking now.
The nicotine in cigarettes raises blood pressure.
Consider nicotine replacement products. These stop-smoking aids dont contain enough nicotine to raise blood pressure.
Dont believe immediate treatment
As with any disease
Hypertension has its share of stories about miracle cures and remedies. Make sure youre not putting your money and energy into a treatment that wont work.
Myth:
Garlic and onion reduce blood pressure
You may have heard that diets high in garlic and onion will lower your blood pressure. Scientific studies have failed to show that these foods have any consistent effect on blood pressure. Dont endure garlic or onion breath to lower your blood pressure they dont work.
Myth: To bring down blood pressure, just relax
While it is true that emotions like stress and anxiety can temporarily raise blood pressure, relaxation-training therapies including biofeedback and meditation have not been scientifically proven to reduce hypertension. And learning these techniques can be pricey. You might do better investing your time and money in a good pair of walking shoes, a bicycle helmet, or a swimsuit.
Myth: People with high blood pressure shouldnt drink coffee
Go ahead, enjoy that cup of coffee. The caffeine in a cup of coffee may temporarily increase blood pressure, but the long-term effects are not harmful.
