Blood pressure is the pressure exerted by blood on the walls of
arteries. High blood pressure is known as hypertension. The normal blood
pressure is 120/90. The blood pressure in the range of 120/80 to 139/89
is known as pre-hypertension and blood pressure of 190/40 or higher is
known as high blood pressure. The upper reading is called ‘systolic’
blood pressure and the lower reading is called ‘diastolic’ blood
pressure. The systolic blood pressure denotes pressure exerted on artery
walls when heart is pumping blood into them, that is, while it is
contracting. The diastolic blood pressure is the pressure of blood when
the heart is resting between its contractions.
Previously it was thought that diastolic blood pressure posed a greater hazard, but now it is known that systolic blood pressure is more critical for people above 50 years of age.
High blood pressure is known as silent killer, as the person having a heightened blood pressure may not even be aware of the fact. The person suffering from high blood pressure may feel headaches, dizziness or blurred vision. High blood pressure damages many critical organs like heart, kidney, eyes and heart. It can cause clots in the brain which can lead to strokes. It damages retina in eyes and can seriously impair vision. It can also cause complete failure of kidneys. Once high blood pressure sets in, it cannot be cured. However, it can be kept under control.
So, it is all the more important that we, being aware of the harmful effects of high blood pressure and its irreversibility, adopt a healthy lifestyle that minimizes the risk of an increased blood pressure.
Given below are important points, which if taken care of, minimize the risk of hypertension.
Diet –
A healthy dietary plan reduces the risk of high blood pressure to a great extent. A healthy diet is constituted of a lot of vegetable, fruits and dairy products that have a low fat content. One should eat more of nuts, whole grains and fish and less of red meats, sweets and sugared beverages.
In addition to this one should reduce the intake of sodium and salt. According to the American Hearts Association one should not consume more than 6 grams of salt in a day if one does not have hypertension and not more than 4 grams if one has hypertension.
Alcohol –
There is a direct correlation between the amount of alcohol consumed in a day and the likelihood of hypertension. The person, who consumes more than two drinks a day, is twice likely to have hypertension than the one who doesn’t. If the amount of consumption increases, the likelihood of developing hypertension increases in direct proportion.
Smoking –
Though there does not appear to be a direct correlation between smoking and hypertension, it definitely aggravates the problem in people already suffering from it. In these people excessive smoking can lead to stroke and heart problems.
Coffee –
Drinking of coffee increases the blood pressure temporarily in elderly people who already have hypertension. If a person, already suffering from hypertension, smokes and also drinks large amounts of coffee, it can aggravate his problems.
Obesity –
The obese people are more likely to develop hypertension. There are various reasons for this. Heart has to work more to supply blood to all parts of body. Besides, in obese people, the peripheral arteries have more stiffness throughout the body. Heart has to exert more pressure to supply blood to all body parts. It naturally gives rise to increase in blood pressure.
It is very important that one keeps a watch on weight and does not let it increase beyond certain levels. If one is already obese, decreasing the weight has a very positive impact on reducing hypertension.
Exercise –
Another healthy lifestyle habit which is very highly recommended is regular exercise.
Aerobic exercises are the only forms of exercising that have a beneficial influence on hypertension. Jogging, swimming and bicycling are very helpful. Doing these activities 30 minutes to 45 minutes daily can help reduce blood pressure by 5 to 15 points.
We see that adopting certain habits can be greatly beneficial for our health. Being aware of the above mentioned facts we can adopt a lifestyle which can prevent hypertension from occurring, and if one already has it, in keeping it under check.
Previously it was thought that diastolic blood pressure posed a greater hazard, but now it is known that systolic blood pressure is more critical for people above 50 years of age.
High blood pressure is known as silent killer, as the person having a heightened blood pressure may not even be aware of the fact. The person suffering from high blood pressure may feel headaches, dizziness or blurred vision. High blood pressure damages many critical organs like heart, kidney, eyes and heart. It can cause clots in the brain which can lead to strokes. It damages retina in eyes and can seriously impair vision. It can also cause complete failure of kidneys. Once high blood pressure sets in, it cannot be cured. However, it can be kept under control.
So, it is all the more important that we, being aware of the harmful effects of high blood pressure and its irreversibility, adopt a healthy lifestyle that minimizes the risk of an increased blood pressure.
Given below are important points, which if taken care of, minimize the risk of hypertension.
Diet –
A healthy dietary plan reduces the risk of high blood pressure to a great extent. A healthy diet is constituted of a lot of vegetable, fruits and dairy products that have a low fat content. One should eat more of nuts, whole grains and fish and less of red meats, sweets and sugared beverages.
In addition to this one should reduce the intake of sodium and salt. According to the American Hearts Association one should not consume more than 6 grams of salt in a day if one does not have hypertension and not more than 4 grams if one has hypertension.
Alcohol –
There is a direct correlation between the amount of alcohol consumed in a day and the likelihood of hypertension. The person, who consumes more than two drinks a day, is twice likely to have hypertension than the one who doesn’t. If the amount of consumption increases, the likelihood of developing hypertension increases in direct proportion.
Smoking –
Though there does not appear to be a direct correlation between smoking and hypertension, it definitely aggravates the problem in people already suffering from it. In these people excessive smoking can lead to stroke and heart problems.
Coffee –
Drinking of coffee increases the blood pressure temporarily in elderly people who already have hypertension. If a person, already suffering from hypertension, smokes and also drinks large amounts of coffee, it can aggravate his problems.
Obesity –
The obese people are more likely to develop hypertension. There are various reasons for this. Heart has to work more to supply blood to all parts of body. Besides, in obese people, the peripheral arteries have more stiffness throughout the body. Heart has to exert more pressure to supply blood to all body parts. It naturally gives rise to increase in blood pressure.
It is very important that one keeps a watch on weight and does not let it increase beyond certain levels. If one is already obese, decreasing the weight has a very positive impact on reducing hypertension.
Exercise –
Another healthy lifestyle habit which is very highly recommended is regular exercise.
Aerobic exercises are the only forms of exercising that have a beneficial influence on hypertension. Jogging, swimming and bicycling are very helpful. Doing these activities 30 minutes to 45 minutes daily can help reduce blood pressure by 5 to 15 points.
We see that adopting certain habits can be greatly beneficial for our health. Being aware of the above mentioned facts we can adopt a lifestyle which can prevent hypertension from occurring, and if one already has it, in keeping it under check.
16 comments