HIGH BLOOD Pressure
Control your BP with a healthy lifestyle and diet.
Increased blood pressure is possibly one of the most common health
concerns; medically referred to as hypertension. Blood pressure is the force of
blood against the artery walls. It is expressed as systolic and diastolic
pressures. Both numbers must be maintained within normal values. A normal
reading should be less than 120 mmHg for systolic and less than 80 mmHg for
diastolic pressure.
Pre-hypertension is a stage when the systolic reading is between
120 and 139 mmHg and when the diastolic is between 80 and 89 mmHg. Stage 1
hypertension is indicated by a systolic reading between 140 and 159 mmHg and
diastolic between 90 and 99 mmHg. Stage 2 is when the systolic reading is 160
mmHg and diastolic 100 mmHg.
Many people with high blood pressure have no significant signs or
symptoms and are often diagnosed as hypertensive during a routine medical
examination. So it is important to monitor blood pressure regularly, especially
for those over 50 years even when they’re feeling fine. High blood pressure does
not happen overnight. It typically takes some years to develop. In some people,
there is no known or identifiable cause for the chronic elevation of blood
pressure and this is referred to as essential or idiopathic hypertension.
Why is uncorrected hypertension a health risk? Uncontrolled
hypertension can cause damage to the heart, brain, kidneys and even the eyes.
When diagnosed as hypertensive, the doctors may prescribe medication. In
addition to pharmacological interventions, there are other ways to control blood
pressure. Of these, lifestyle changes and diet are perhaps the most important.
Lifestyle changes
This includes maintaining a healthy weight, regular physical
activity, limiting the alcohol intake, quitting smoking and managing stress.
Yoga, meditation and deep breathing exercises all help manage blood pressure.
Maintain a healthy weight: If you are overweight or obese,
shed a few pounds to reach the ideal weight. This is possible through a healthy
eating plan and sustained exercise. For Asians, the recommended BMI is < 22.9
kg/m2. A waist measurement of less than 72cm for women and less than 78 cm for
men is best. Work towards 30 to 40 minutes of moderate physical activity daily.
If that’s not possible, divide the 30 minutes into shorter periods of 10-15
minutes each.
Healthy eating: What you eat influences your blood
pressure. Choose foods low in salt and sodium. Lower your salt intake to as low
as possible. The WHO recommends a daily salt intake of no more than 5 gm, while
a committee set up by the Institute of Medicine suggests 3.75 gm as adequate to
ensure nutrient adequacy. One teaspoon of salt is about six gm. Many packaged
and processed foods contain added salt. Check labels for salt content. If you
feel that food is less appetising, add spices like cinnamon, cloves and ginger
and herbs like mint and coriander to make it tasty. Combining the DASH eating
plan with a low sodium diet gives the biggest benefit in preventing and managing
hypertension.
Deficiencies: Deficiency of potassium can cause retention
of sodium and elevate blood pressure. Foods high in potassium include sweet
lime, musk melon, peaches, plums, many green leafy vegetables, brinjal,
drumstick and most dals and pulses. Food that contains calcium and magnesium
also help lower blood pressure. Go for low fat dairy products for calcium and
pulses, nuts and leafy vegetables to supply the magnesium. The higher the
protein intake, the lower the blood pressure. This is especially true of
vegetable sources of protein like soya bean.
Other foods: Dark chocolate (not milk or white) contains
high amounts of a phytochemical called flavonol, which induces vaso-relaxation
and lowers blood pressure (both systolic and diastolic). Garlic, green and black
tea contain many compounds that can have beneficial effects on hypertension
while aerated drinks, including the diet drinks, could pose an increased risk.
Omega -3 fatty acids, found predominantly in fatty fish, walnuts, flaxseeds and
canola oil, also help.
Serving size: It is not only what you eat, but how much you
eat that contributes to your calorie intake, overweight status and blood
pressure.
Note: Drugs prescribed by the doctor have to be taken
regularly. Do not stop just because you feel better.
Risk factors
Family history
Increasing age
Being overweight or obese
Physical inactivity
Smoking
Excessive consumption of alcohol
Constant stress
High intake of salt and fat
Abnormal cholesterol levels
Diabetes mellitus
Conditions like atherosclerosis
DASH diet
The Dietary Approaches to Stop Hypertension diet is high in
potassium, calcium, and magnesium, as well as protein and fibre. It has low
amounts of fats and red meat. Here’s how it goes:
Eight to 10 servings of fruits and vegetables a day
Use whole grains instead of refined cereals
Include poultry, fish, nuts and 2-3 servings of low fat dairy
foods
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