High Blood Pressure – Hypertension
Blood pressure which remains consistently high is termed hypertension.
It is essential not to ignore a high blood pressure by saying, “I was just stressed then.” Stress is part of life, and if it raises your blood pressure once, it will do so again.
Accurate blood pressure measurements are essential for diagnosing and treating high blood pressure. A single elevated reading is not usually enough to diagnose hypertension.
Over time, high blood pressure can damage nearly every organ in the body.
- Normal blood pressure. Blood pressure is around 120/80 millimetres of mercury (mm Hg).
- Elevated blood pressure. The systolic or top number ranges from 120 to 129 mm Hg and the diastolic or bottom number is around 80 mm Hg.
- Stage 1 hypertension. The top number ranges from 130 to 139 mm Hg or the bottom number is between 80 to 89 mm Hg.
- Stage 2 hypertension. The top number is 140 mm Hg or higher or the bottom number is 90 mm Hg or higher.
Potassium and magnesium are two important electrolytes present in our body and play a very vital role by conducting the electrical impulses for the heart to keep its non-stop, continuous functioning and beating.
Diuretics eliminate water from the body by increasing the amount of urine. During this process, they often lose large quantities of potassium and magnesium that may result malfunction or failure of the heart. So, it is better to avoid diuretics for heart patients.
Secondary hypertension is a result of other underlying – often serious – conditions such as tumours, kidney or liver disorders. use of certain medications like oral contraceptives etc.
COMMON CAUSES
More than 80% of hypertension is “Essential or primary hypertension” for which no cause can be found, but some possibilities are as under.
- Diet high in salt (sodium) or low in potassium.
- Highly intake of Junk food – Fats, Oils and Excess Dietary Salts
- Caffeinated Beverages and Refined Sugar
- Genetic Factors
- Smoking, Alcohol, Stress
- Lack of Aerobic Exercise
- Environmental factors
Certain medical conditions can also cause elevated blood pressure (secondary hypertension) may include:
- A buildup of fats, cholesterol, and other substances in and on the artery walls (atherosclerosis).
- Diabetes, Kidney, Liver and Adrenal Diseases
- Excess Weight or Obesity
- Hormonal imbalance.
- Adrenal gland disorders
- SincE birth heart problem affecting blood vessels (congenital heart defect)
- Illegal drugs, such as cocaine and amphetamines
- Obstructive sleep apnea
- Some medications, including birth control pills, cold, flue and sinus medicines, over-the-counter pain relievers containing caffeine, and some prescription drugs
- Thyroid disease
- Not being physically active.
- Simply getting older raises the risk for increased blood pressure
FURTHER COMPLICATIONS
Persistent hypertension is one of the highest risk factors for:
- Stroke
- Heart attack
- Heart failure
- Arterial aneurysm
- Chronic kidney failure.
SIGN AND SYMPTOMS
Most people can’t tell when their blood pressure is high, which is why hypertension is called the “silent killer.”
Majority cases of hypertension are detected accidentally.
But some individuals may experience:
- Headaches on exertion
- Headache from sun exposure
- Chest pain or tightness.
- Muscle cramps.
- Blurred or double vision
- Dizziness
- Nausea and/or vomiting
- Nosebleeds
- Shortness of breath
- Sudden, severe pain in your abdomen, chest, or back
- Numbness, tingling or weakness
- Profuse perspiration are rare symptoms.
SUGGESTED DIET FOR HIGH BLOOD PRESSURE
Lifestyle changes, such as quitting cigarettes, losing weight, and increasing aerobic exercise, can dramatically reduce blood pressure.
One of the simplest and most effective ways to lower your blood pressure is to eat a healthy diet:
Alteration in our dietary intake and some basic lifestyle changes can help an individual to lower blood pressure.
- Eat smaller meals more frequently.
- Drink more water: at least six 8-ounce glasses a day at room temperature.
- Eat more fruits such as bananas, apples, plums, kiwi, watermelon, avocado, grapes and persimmons.
- Eat wholegrains such as tofu, sunflower seed and nuts.
- Season foods with ginger, garlic, vinegar and lemon.
- Favour theses spices that manage hypertension: fennel, oregano, black pepper, basil, and tarragon.
- Eat foods that are rich in magnesium and potassium
- Dried apricots, potatoes, sweet potatoes, blackcurrants, celery, fennel, green leafy vegetables, kale, parsley, artichokes and pulses – are all high in potassium, which helps to regulate blood pressure. Garlic and oats – both help to reduce high blood pressure.
- Consume food rich in magnesium: Sea food, nuts, green leafy vegetables, sea plants like Japanese sea plants, whole, peas, lotus stem, pulses, legumes and oil seeds.
- Increase calcium intake: Milk, nuts and sea food, green leafy vegetables, whole grains, peas, lotus stem, pulses, legumes and oil seeds. Custard apple and banana are high in calcium.
- Increase intake of foods that contain PUFA’s (poly unsaturated fatty acids): flax / linseed oil is the richest source of PUFA’s. Other oils that contain PUFA’s are safflower oil, sesame oil, mustard oil and olive oil. As all oils are high in fats, its consumption should be limited. The intake of oils should not exceed 20gms a day.
- Take high fiber diet – bran, oat, green leafy vegetables, peas, beans, potatoes, raw vegetables, salads, lettuce, dried and fresh fruits.
- Maintain healthy body weight and lose any extra pounds.
- Engage in regular aerobic physical activity such as brisk walking.
THINGS TO AVOID
- Reduce stress / anxieties / pressure of work etc.
- Eat less red meat and fewer sweets
- Avoid sedentary lifestyle, as it not only increases the risk of heart problems but also cause other disorders, such as obesity and diabetes etc.
- Avoid Over-the-counter drugs containing ibuprofen.
- Avoid smoking and exposure to second-hand smoke, as it can lead to hardening of the arteries.
- Avoid excessive salt, MSG, spicy-hot, fried and greasy foods.
- Avoid simple carbohydrates like sugar and white flour.
- Avoid alcohol, coffee, and tobacco.
- Cut back on foods that are high in saturated fat, cholesterol, and total fat. e.g., meat, eggs, milk products, cheese, butter etc.
- Avoid salt-preserved foods like ketchups, sauces, pickles, canned and processed foods.
- Avoid foods rich in cholesterol: ground nut oil, ghee, butter, lard (fats derived from pig meat), tallow (fats derived from goat or sheep mutton), oily fish and red meat – all non-vegetarian food contain cholesterol in varied amount.
- Avoid fat-rich portions of flesh foods. Instead have lean meat.
- Avoid fat-rich desserts and fried snacks like cakes, pastries, puddings etc.
- Instead of frying food boil, steam, grill or roast food.
- Avoid coffee and caffeinated drinks.
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