As we age, we become more susceptible to certain medical conditions and illnesses, including high blood pressure, also known as hypertension. An elevated blood pressure is one of the biggest risk factors for a heart attack or a stroke. However, high blood pressure is not only preventable, but it is also treatable.
If you’re already a hypertensive patient, certain measures can help you bring down the readings. In an interaction with the OnlyMyHealth team, Dr Aditya Verma, Golf View Health Care and Research Institute, Kolkata, shares a few tips.
Also Read: Are You At Risk Of Heart Attack? 5 Factors That Make You More Prone
Understanding Hypertension And Its Symptoms
High blood pressure refers to an increased level of pressure in the arteries. In general, blood pressure is the force exerted by the blood against the walls of the arteries as it is pumped by the heart. A normal blood pressure reading is typically around 120/80 mmHg, where 120 is the systolic pressure, and 80 is the diastolic pressure. When blood pressure consistently exceeds 130/80 mmHg, it is considered hypertension.
Worldwide, hypertension affects over 100 crore people, aged between 30 to 79 years, says the World Health Organization (WHO), adding, “An estimated 46% of adults with hypertension are unaware that they have the condition.”
Several factors make hypertension a significant health concern. These include its impacts on cardiovascular health leading to Cardiovascular Diseases (CVDs), kidney health, and vision.
According to Mayo Clinic, elevated blood pressure can also cause narrowing of blood vessels in the legs, arms, stomach, and head, leading to reduced blood flow and potential organ damage. This is also called Peripheral Artery Disease (PAD).
Factors That Increase Your Risk Of High Blood Pressure
Several risk factors contribute to the development of hypertension, including:
- Age
- Family history
- Obesity
- A sedentary lifestyle, which means lack of physical activity
- An unhealthy diet, which has high amounts of salt, saturated fats, and cholesterol
- Smoking and alcohol consumption
- Chronic stress can contribute to hypertension
Ways To Bring Down Your Blood Pressure Readings
According to Dr Verma, the concept of ‘Primordial Prevention’, which means prevention of development of risk factors of cardiac diseases, such as hypertension, is extremely important. Here are a few tips to manage blood pressure readings:
- Reduce salt intake in diet to less than 4g per day
- Increase intake of fruits and vegetables (at least 4-5 servings a day)
- Avoid intake of sugar
- Avoid fried preparations
- Prefer whole wheat/grains over refined flour or maida or polished rice
- Indulge in regular checkups with a doctor
- Regular exercise and 30-45 mins of brisk walking.
- Yoga pranayama meditation
- Include adequate sleep and rest
- Say no to alcohol and smoking
Conclusion
If you suspect you have high blood pressure, make proper lifestyle modifications that are heart healthy. It is essential to consult a healthcare professional for proper evaluation, diagnosis, and management. One must stay on top of their health check ups and monitor their health status.
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