7 heart-healthy tips to help keep your blood pressure in check
Hypertension is also called ' the silent killer', because high blood pressure often causes no symptoms for a long time.
Hypertension ( in addition to a sedentary lifestyle, unhealthy diet and nicotine use) is a major contributing risk factor for heart disease. Prevalence of hypertension in young individuals is on the rise. One of the main reasons is that they're less likely to seek medical attention as they feel that they're absolutely fit and fine. It can this remain undetected for a long time", declares the researcher.
Unfortunately, some people may not realise they have high blood pressure until they experience a heart attack, a stroke, kidney damage or other serious health problems. Unrecognised hypertension also increases the risk of erectile dysfunction in young men. Therefore, regular blood pressure check-ups are necessary. Patients who suffer from an existing condition of hypertension apart from checking their blood pressure, need to follow an intake of prescribed medication regularly.
A person is known to be hypertension when his / her blood pressure remains more than 140mm Hg systolic and 90mm Hg diastolic. If you've never been diagnosed with hypertension and you've no other serious medical problems, the doctors recommend that you've your BP checked at least once every 2 years.
Data reveals that the prevalence of hypertension among the urban middle calss ins 32 % in men and 30 % in women.
One should try every possible means to prevent hypertension as there is no complete cure for it. Lifestyle modification is a very important medium here.
Some useful tips to prevent / treat hypertension-
1.Follow a DASH diet- The diet should contain low fat, less salt and more vegetables and fruits along with whole grain cereals. The DASH eating pattern helps in preventing hypertension which consists of a diet rich in fruits and vegetables, no fat or low-fat milk and milk products, whole grain foods, fish, poultry, beans and seeds, as well as unsalted nuts.
2. No substitute for regular exercise- regular exercise is as important as taking medicines. Physical exercise does not only help control your blood pressure, but also aids in weight loss, blood sugar regulation and effective stress management- all of which are key for a healthy heart. One should do aerobic exercises on a regular basis for around 45 minutes to 1 hour for at least 5 days a week. Exercises such as brisk walking, stair climbing, jogging, running and swimming can help you stay fit.
3. Weight loss is a must- Obesity is one of the major risk factors for high BP, diabetes and heart disease. Your BP can rise with an increase in body weight. On the other hand, even a small amount of weight loss can help to prevent as well as regulate high BP. Weight is considered healthy when the body mass index is between 20-25.
4. Managing stress is the key- Experts suggest that even though there is no proof that stress by itself causes long-term BP, however reacting to it in unhealthy ways can increase your risk of BP. For e.g., stress including habits such as smoking, drinking and junk food consumption can have cascading effects on your blood pressure. Therefore, one should know how to manage stress. Yoga, meditation, adequate sleep and positive thinking are some of the strategies to manage your stress. Yoga can improve sleep, reduce stress hormone levels in the body which helps in bringing down the blood pressure. If needed one should consult a stress management expert for advice.
5. Avoid alcohol- excess alcohol consumption can lead to BP. It is better to completely avoid alcohol. If consumed, it is advisable to limit the intake to one or two drinks per week only.
6. Quit smoking- smoking is a risk factor for many other diseases including BP and should be stopped completely. Research suggests that each cigarette you smoke temporarily increases your BP for many minutes after you finish. For your overall health and to reduce your risk for heart attack and stroke, avoid all forms of tobacco as well as passive smoking.
7. Know your numbers- As one ages, BP becomes almost inevitable. The prevalence of BP increases with an advancing age to the point of being 50% in people within the range of 60-69 years of age and approximately 75% in those being 70 years of age and older. Therefore, it is important to track your BP, it is preferable to have a BP monitor at home, especially so if elderly people are at home. Home BP monitor usually comes in digital format. Many companies produce home BP monitors. However, they'ld be calibrated at regular intervals to maintain their accuracy.
Hypertension ( in addition to a sedentary lifestyle, unhealthy diet and nicotine use) is a major contributing risk factor for heart disease. Prevalence of hypertension in young individuals is on the rise. One of the main reasons is that they're less likely to seek medical attention as they feel that they're absolutely fit and fine. It can this remain undetected for a long time", declares the researcher.
Unfortunately, some people may not realise they have high blood pressure until they experience a heart attack, a stroke, kidney damage or other serious health problems. Unrecognised hypertension also increases the risk of erectile dysfunction in young men. Therefore, regular blood pressure check-ups are necessary. Patients who suffer from an existing condition of hypertension apart from checking their blood pressure, need to follow an intake of prescribed medication regularly.
A person is known to be hypertension when his / her blood pressure remains more than 140mm Hg systolic and 90mm Hg diastolic. If you've never been diagnosed with hypertension and you've no other serious medical problems, the doctors recommend that you've your BP checked at least once every 2 years.
Data reveals that the prevalence of hypertension among the urban middle calss ins 32 % in men and 30 % in women.
One should try every possible means to prevent hypertension as there is no complete cure for it. Lifestyle modification is a very important medium here.
Some useful tips to prevent / treat hypertension-
1.Follow a DASH diet- The diet should contain low fat, less salt and more vegetables and fruits along with whole grain cereals. The DASH eating pattern helps in preventing hypertension which consists of a diet rich in fruits and vegetables, no fat or low-fat milk and milk products, whole grain foods, fish, poultry, beans and seeds, as well as unsalted nuts.
2. No substitute for regular exercise- regular exercise is as important as taking medicines. Physical exercise does not only help control your blood pressure, but also aids in weight loss, blood sugar regulation and effective stress management- all of which are key for a healthy heart. One should do aerobic exercises on a regular basis for around 45 minutes to 1 hour for at least 5 days a week. Exercises such as brisk walking, stair climbing, jogging, running and swimming can help you stay fit.
3. Weight loss is a must- Obesity is one of the major risk factors for high BP, diabetes and heart disease. Your BP can rise with an increase in body weight. On the other hand, even a small amount of weight loss can help to prevent as well as regulate high BP. Weight is considered healthy when the body mass index is between 20-25.
4. Managing stress is the key- Experts suggest that even though there is no proof that stress by itself causes long-term BP, however reacting to it in unhealthy ways can increase your risk of BP. For e.g., stress including habits such as smoking, drinking and junk food consumption can have cascading effects on your blood pressure. Therefore, one should know how to manage stress. Yoga, meditation, adequate sleep and positive thinking are some of the strategies to manage your stress. Yoga can improve sleep, reduce stress hormone levels in the body which helps in bringing down the blood pressure. If needed one should consult a stress management expert for advice.
5. Avoid alcohol- excess alcohol consumption can lead to BP. It is better to completely avoid alcohol. If consumed, it is advisable to limit the intake to one or two drinks per week only.
6. Quit smoking- smoking is a risk factor for many other diseases including BP and should be stopped completely. Research suggests that each cigarette you smoke temporarily increases your BP for many minutes after you finish. For your overall health and to reduce your risk for heart attack and stroke, avoid all forms of tobacco as well as passive smoking.
7. Know your numbers- As one ages, BP becomes almost inevitable. The prevalence of BP increases with an advancing age to the point of being 50% in people within the range of 60-69 years of age and approximately 75% in those being 70 years of age and older. Therefore, it is important to track your BP, it is preferable to have a BP monitor at home, especially so if elderly people are at home. Home BP monitor usually comes in digital format. Many companies produce home BP monitors. However, they'ld be calibrated at regular intervals to maintain their accuracy.
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Hypertension is also
called 'the silent killer' because high blood pressure often causes no
symptoms for a long time. "Hypertension (in addition to a sedentary
lifestyle, unhealthy diet and nicotine use) is a major contributing risk
factor for heart disease. Prevalence of hypertension in young
individuals is on the rise. One of the main reasons is that they are
less likely to seek medical attention as they feel that they are
absolutely fit and fine. It can thus remain undetected for a long time,"
shares Dr Ramakanta Panda, world's leading heart surgeon and vice
chairman of Asian Heart Institute
https://www.thehansindia.com/life-style/health/7-heart-healthy-tips-to-help-keep-your-blood-pressure-in-check-530143
https://www.thehansindia.com/life-style/health/7-heart-healthy-tips-to-help-keep-your-blood-pressure-in-check-530143
https://www.thehansindia.com/life-style/health/7-heart-healthy-tips-to-help-keep-your-blood-pressure-in-check-530143
Labels: aerobic, avoid alcohol, DASH diet, diabetes, Exercise, heart attack, High BP, manage stress, quit smoking, strokes, vegetables and fruits, weight loss
posted by G S Iyer at 4:39 AM
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