High blood pressure, often known as hypertension, is a significant medical disease that can be easily recognized and controlled with low-cost medication at a doctor’s clinic. Despite this, India ranks 193rd among 200 countries in terms of hypertension diagnosis for women and 170th for men. Surprisingly, 60-70% of hypertensive Indians are utterly unaware of their condition. Due to a lack of diagnosis, there are extremely low rates of hypertension therapy, putting people at risk of developing life-threatening conditions such as heart attack and stroke.
High blood pressure (HBP, or hypertension) is a “silent killer” that slowly destroys blood vessels and causes major health problems. Taking drugs as directed and implementing lifestyle changes can improve your quality of life and lower your risk of heart disease, stroke, kidney disease, and other conditions. This World Hypertension Day, let us learn about the key lifestyle changes that can help us manage hypertension and raise awareness about it.
Understand your numbers.
Is your blood pressure normal or dangerously high? The easiest way to find out is to have your blood pressure checked. When one or both of your blood pressure measurements are consistently higher than 130/80 mm Hg, you have high blood pressure. If you have high blood pressure, you should monitor it on a regular basis and seek medical attention.
How do you keep your blood pressure in check?
Your daily routines can have an impact on your blood pressure (BP). The appropriate lifestyle choices can aid with blood pressure regulation. Here are some expert-recommended alternatives:
Consume a heart-healthy diet.
Increase your intake of fruits, vegetables, and whole grains, which are high in magnesium, potassium, and fiber. Reduce your consumption of saturated fat, trans fat, and cholesterol, which may be detrimental to your heart health. They can cause plaque buildup on blood vessels, raising your blood pressure and thus increasing your risk of heart disease. Replace them with good fats.
Reduce your salt intake.
Your body retains fluids when you consume salt. Excess fluid in the body can cause blood pressure to rise. People get the majority of their salt from processed foods rather than table salt. Processed foods, ready-to-eat meals, ready sauces, condiments, and other similar foods should be avoided.
Get rid of excess weight
Extra weight makes your heart work harder to circulate blood throughout your body. This causes your blood pressure to rise. Maintain a healthy weight and blood pressure by eating a nutritious diet and exercising on a regular basis.
When you smoke, your blood pressure rises. When you smoke, your blood vessels narrow and your heart rate increases. These symptoms are increased when you have high blood pressure. Quit smoking right now.
Manage pre-existing medical conditions
Preexisting medical issues may aggravate your hypertension. Take the medication as prescribed by your doctor. It is also critical to inform the doctor about all prescriptions you are taking, including over-the-counter pharmaceuticals and herbal supplements.
Limit your alcohol consumption.
Excessive alcohol consumption might raise your blood pressure. Certain medications may also react with alcohol. Continue to say “No” to alcohol.
Exercise on a regular basis.
Exercise can assist you in lowering your blood pressure. It can improve blood flow and strengthen the heart. Try to get at least 30 minutes of activity on most days of the week.
Control your tension.
Blood pressure can be raised by certain hormones released during stressful situations. Take some time to exercise, practice a hobby, listen to music, or discover other ways to relax and manage with stress.
Blood pressure control is a lifelong endeavor. Work together with your doctor to learn about high blood pressure and how to effectively control it.