2023-08-07 14:08:30
Learn about the best ways to lower high blood pressure
As we age, we become more susceptible to certain medical conditions and diseases, including high blood pressure.
High blood pressure is one of the biggest risk factors for a heart attack or stroke. However, high blood pressure is not only preventable but also treatable. If you are already a patient with high blood pressure, some measures can help you lower the readings, according to a new report published by the specialized medical website “onlymyhealth”.
For that, Dr. Aditya Verma of Gulf View Healthcare and Research Institute, Kolkata, has some tips.
High blood pressure and its symptoms
High blood pressure refers to an increased level of pressure in the arteries. In general, blood pressure is the force that blood exerts on artery walls as it is pumped by the heart. A normal blood pressure reading is usually around 120/80 mmHg, where 120 is the systolic pressure and 80 is the diastolic pressure. When blood pressure consistently exceeds 130/80 mm Hg, it is considered high blood pressure.
High blood pressure affects hundreds of thousands of people worldwide between the ages of 30 and 79, says the World Health Organization (WHO), adding, “An estimated 46 percent of adults with high blood pressure are not aware they have the condition.”
Several factors make high blood pressure a major health concern. These include their effects on cardiovascular health leading to cardiovascular diseases (CVDs), kidney health, and vision.
According to the Mayo Clinic, high blood pressure can also narrow blood vessels in the legs, arms, stomach, and head, resulting in decreased blood flow and possible organ damage. This is also called peripheral artery disease (PAD).
Factors that increase your risk of high blood pressure
Many risk factors contribute to high blood pressure, including; Age, family history, obesity, a sedentary lifestyle, which means lack of physical activity, an unhealthy diet that contains high amounts of salt, saturated fat, and cholesterol, in addition to smoking and alcohol consumption. Chronic stress can also contribute to high blood pressure.
Ways to lower blood pressure readings
According to Dr. Verma, the concept of “primary prevention,” which means preventing the development of risk factors for heart disease, such as high blood pressure, is very important.
Here are some tips for managing your blood pressure readings:
Reducing salt intake in the diet to less than 4 grams per day.
Increase your intake of fruits and vegetables (at least 4-5 servings per day)
– Avoid eating sugar
Avoid fried food
Whole wheat and grains are preferred over refined flour, white rice, or polished rice
– Follow up periodic check-ups with the doctor periodically
Do regular exercise and 30-45 minutes of brisk walking.
Doing yoga or meditation
Get enough sleep and rest
Avoid alcohol and smoking.
If you suspect you may have high blood pressure, make appropriate, heart-healthy lifestyle modifications. It is essential to consult a healthcare professional for proper evaluation, diagnosis and management. One must stay up to date with health checks and monitor their condition.
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