Updated: Aug 3
The word Blood Pressure is familiar to almost all the people in the world, the main reason being that it is extremely rampant amongst the population across all corners of the globe. Blood Pressure is a serious malady even in our country, and which, may even prove fatal.
What is Blood Pressure?
When your heart beats, it pumps the blood throughout your body to give it the energy and oxygen it requires. As the blood moves through the blood vessels, it pushes against the sides of these blood vessels. The strength of this pushing is called blood pressure. If your blood pressure is too high, it puts extra strain on your arteries as well as your heart, and this may lead to heart attacks and strokes.
High Blood Pressure?
All of you know that our heart acts like a pump that pumps and circulates blood throughout the body. The pressure that is exerted against the blood vessels when the blood is being circulated is called Blood Pressure. Blood pressure rises with each heartbeat and falls when the heart relaxes between beats. This phenomenon keeps changing and is affected by factors such as physical activity, rest, exercise, temperature changes, diet, emotional state, and intake of medications.
We have already seen that hypertension is one of the major causes of disability and death all over the world. It causes heart attacks, strokes, kidney failures, and other disorder if it is neglected and remains untreated. In many cases, hypertension does not show any symptoms until it causes major complications such as a heart attack or a stroke and is one of the silent killers in the body. So it is extremely vital to realize that you may have high blood pressure, and the only way to find out is to get your blood pressure checked at regular intervals.
The blood pressure is said to be high when the arterial blood pressure is above the normal ranges - the normal blood pressure reading is systolic 120 over diastolic 80. High Blood Pressure or BP, as it is most commonly known as, is an indicator of serious problems to come. Therefore, it is extremely necessary to diagnose the disease at the right time so that appropriate action may be taken. Just like other diseases, mental stress and tension in everyday life, is the main culprit responsible for it.
What are the causes of High Blood Pressure?
1. Cholesterol gets deposited on arterial walls, causing narrowing of arteries and reducing available space for blood flow thereby increasing pressure on arterial walls. 2. Hardening of arteries. Cholesterol deposition and ageing process causes hardening of arteries, known as atherosclerosis. Arteries loose its natural elasticity resulting in high BP. 3. Water retention. It's caused by some medical conditions like kidney problems etc. Commonest cause of water retention is access salt and alcohol intake. In both the conditions blood volume increases which in turn raises blood pressure. 4. Constriction of arteries. It's caused mainly due to stress, smoking or intake of nicotine. When arteries are constricted blood pressure increases. When one takes medicine it gives relief of symptoms by relaxing arteries or by reducing heart rate or its force but does not eliminate underlying causes discussed above and one gets feeling of cured and continues with unchanged life style, harboring disease in perpetuity.
· High blood pressure is also known by the name of hypertension. Due to our lifestyles that we lead and the kind of food we eat hypertension is growing at an alarming rate. Let us first understand the meaning of blood pressure. In our body, the blood circulates and exerts a pressure on the veins, heart chambers and the walls of arteries. If the force increases it results in high blood pressure. It also causes heart attack and the strokes as it starts the formation of plaque in the arteries. It is very necessary to control the high blood pressure otherwise it may lead to a heart attack.
· It is a silent disease as it is not necessary that it will show the symptoms all the time. The first or upper number reading in blood pressure is known as systolic pressure. The second or lower number in the blood pressure is known as diastolic pressure. It is known to everyone that normal blood pressure is 120/80 mmHg. In hypertension or high blood pressure the systolic pressure increase more than 160 or the diastolic pressure comes to even more than 100.
Lifestyle changes can help you control and prevent high blood pressure, even if you're taking blood pressure medication. Here's what you can do:
· Eat healthy foods. Eat a heart-healthy diet. Try the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes fruits, vegetables, whole grains, poultry, fish and low-fat dairy foods. Get plenty of potassium, which can help prevent and control high blood pressure. Eat less saturated fat and Trans fat.
· Decrease the salt in your diet. Aim to limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults. While you can reduce the amount of salt you eat by putting down the saltshaker, you generally should also pay attention to the amount of salt that's in the processed foods you eat, such as canned soups or frozen dinners.
· Maintain a healthy weight. Keeping a healthy weight, or losing weight if you're overweight or obese, can help you control your high blood pressure and lower your risk of related health problems. In general, you may reduce your blood pressure by about 1 mm Hg with each kilogram (about 2.2 pounds) of weight you lose.
· Increase physical activity. Regular physical activity can help lower your blood pressure, manage stress, reduce your risk of several health problems and keep your weight under control. Aim for at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. For example, try brisk walking for about 30 minutes most days of the week. Or try interval training, in which you alternate short bursts of intense activity with short recovery periods of lighter activity. Aim to do muscle-strengthening exercises at least two days a week.
· Limit alcohol. Even if you're healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women, and up to two drinks a day for men. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.
· Don't smoke. Tobacco can injure blood vessel walls and speed up the process of buildup of plaque in the arteries. If you smoke, ask your doctor to help you quit.
· Manage stress. Reduce stress as much as possible. Practice healthy coping techniques, such as muscle relaxation, deep breathing or meditation. Getting regular physical activity and plenty of sleep can help, too.
· Monitor your blood pressure at home. Home blood pressure monitoring can help you keep closer tabs on your blood pressure, show if medication is working, and even alert you and your doctor to potential complications. Home blood pressure monitoring isn't a substitute for visits to your doctor, and home blood pressure monitors may have some limitations. Even if you get normal readings, don't stop or change your medications or alter your diet without talking to your doctor first. If your blood pressure is under control, check with your doctor about how often you need to check it.
· Practice relaxation or slow, deep breathing. Practice taking deep, slow breaths to help relax. There are some devices available that promote slow, deep breathing. According to the American Heart Association, device-guided breathing may be a reasonable nondrug option for lowering blood pressure, especially when anxiety accompanies high blood pressure or standard treatments aren't well-tolerated.
· Control blood pressure during pregnancy. If you're a woman with high blood pressure, discuss with your doctor how to control your blood pressure during pregnancy.
The following are the common signs and symptoms of High Blood pressure:
Loss of vision
Hardening of the arteries
Increased heart beat
Irritation and anger
Home Remedies to control high blood pressure.
If your diet is not correct you may have many health problems. These health problems only take the form of diseases like heart disease, blood pressure problem, cancer, diabetes. To regulate blood pressure, there is a great need of healthy and nutritious food. There should be such diet for high blood pressure, in which the amount of salt and sodium is reduced.
Having a blood pressure problem can lead to a man's death. The problem of blood pressure is of two types - high blood pressure and low blood pressure. High blood pressure problem is also called hypertension. Blood pressure should be 80/130. Let us tell you about the Best diet plan to control High Blood Pressure.
Here is the best fruit and vegetables to control High Blood Pressure
Fresh fruit and vegetables intake High blood pressure patients should not eat much quantity, as well as avoid impaired diet. Regular eating fresh vegetables and seasonal green vegetables should be consumed in the food. Blood pressure is normal by consuming garlic, onion, whole grains, soybean etc.
Low amount of sodium (Salt) Blood pressure should be high in potassium content and sodium content should be low. If there is a high blood pressure problem then salt intake should be reduced. Along with dairy products, sugar, refined food items, fried things, caffeine and junk food should be avoided.
Plenty intake of water Blood pressure patients should consume more water. You must drink at least 10-12 glasses of water a day.
Sweet potato Sweet potato, which is called sweet potatoes in English, contains beta carotene, calcium and soluble fiber. Which reduce stress.
White beans White beans should also be included in healthy diets chart for hypertension patients. A cup of white beans provides 13 percent calcium 30 percent magnesium and 24 potassium. You can eat them in different ways, such as vegetables, soup or salad.
Eat Potassium Potassium is a very helpful in reducing blood pressure. Vegetables rich in potassium include beans and peas, gillies, spinachs, cabbage like vegetables, bananas, papaya and dates etc. are prominently included.
Soyabean Soybean regularly in your diet helps in reducing blood pressure. The reduction in blood pressure of people involved in soybean, paneer, groundnut and green tea were recorded daily.
Eggs Eggs contain vitamins, minerals and many other nutritious substances, which produce a chemical called endorphin. This chemical is also found in our brain. Which provides relief from problems like depression and pain. Egg can be eaten by several types, by boiling, making a vegetable or even raw.
Curd In Curd, proteins, calcium, riboflavin, vitamin B6 and vitamin B12 are in great quantity, which reduce the problem of hypertension and the body receives many beneficial ingredients.
One kiwi has approximate 2 percent calcium, 7 percent magnesium and 9 percent potassium. If you take it regularly, you can get rid of high blood pressure problem.
Pumpkin seeds Zinc is found abundant in pumpkin seeds, which helps in reducing stress and increases disease resistance. Significantly, if there is a lack of zinc in the body, then you may be a victim of depression and irritation.
Also, keep watching your diet to control high blood Pressure
Blood pressure is normal by consuming green vegetables such as spinach, cauliflower, and beta. In vegetables, gourd, lemon, tomato, mint, paraval, horseradish, pumpkin, tindda, bitter gourd etc should be consumed. Oven, acne and ginger use benefit the patient.
Seasonal Fruits Seasonal, grapefruit, pomegranate, papaya, apple, orange, guava, gram can be eaten in fruits.
Almonds Almonds can be consumed without milk cream, cane seeds, soybean oil, cow's ghee, jaggery, sugar, honey, marmalade etc.
Potassium is a highly beneficial mineral for people suffering from high blood pressure. This mineral eliminates sodium from the blood which slows down kidney functions and increases blood pressure. Potassium-rich foods that shall be part of the diet of a person facing high blood pressure problems.
Pomegranate is rich in antioxidants and also in potassium. This fruit is a source of fiber, vitamin C and vitamin K. The benefits of this fruit are awesome for a person suffering from high BP. Pomegranate as a whole fruit or in juice form is beneficial in hypertensive.
Exercise In addition to regular and nutritious diet, regular exercise and exercises help a lot in regulating blood pressure. With positive thinking also blood pressure remains normal.