Take control of your Blood Pressure before it Rises

1
Take control of your Blood Pressure before it
Rises

• Hypertension is a silent killer and affects
  every third person above the age of 18.

2
Take control of your Blood Pressure before it
Rises

• Hypertension is a silent killer and affects
  every third person above the age of 18. The
  proportion increases with age, from 1 in 10
  people in their 20s and 30s to 5 in 10 people in
  their 50s, as per the World Health Organization
  (WHO). Commonly known as High Blood Pressure
  (HBP) or Hypertension, many of us at this moment
  are living with it knowingly or unknowingly
  without paying heed to the consequences in the
  long run.
•  
• Hypertension raises the force and pressure of the
  blood which flows from heart. An above normal
  blood pressure affects heart and connecting
  arteries negatively putting it in the danger zone
  of contracting several heart related diseases
  like stroke, clogged heart arteries, heart
  failure and kidney failure. Hearts pumping power
  becomes ineffective as it is working harder to
  impel blood into the body. After exerting and
  making great efforts to pump blood throughout the
  body, the heart becomes thicker, sticker and
  feeble.

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Take control of your Blood Pressure before it
Rises

• High Blood Pressure generally runs in the family
  however it is not the only cause for someone to
  suffer from the disease. There are several
  lifestyle factors causing high Blood pressure(BP)
  like increasing use of junk food, sedentary
  routine, high intake of salt and alcohol, chronic
  stress etc. Cholesterol is important to have in
  ones body to maintain the right level of
  vitamins and hormones however excess cholesterol
  stick to the inner walls of blood vessels leading
  to blocked arteries and hence more pressure on
  heart.

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Take control of your Blood Pressure before it
Rises

• Being a silent disease, it becomes difficult to
  recognize the symptoms and take action promptly.
  However, heaviness of head, giddiness, headache,
  neck pain are symptoms experienced by some
  patients those who have very high blood pressure.
  However there are few signs to identify if
  rising blood pressure is affecting your heart
  leading to heart failure. Be wary if you are
  facing breathlessness bloating in feet, ankles
  fatigue nausea or irregular pulse.
• Although high blood pressure(BP) does not have a
  cure, it can be managed or prevented by lifestyle
  changes and medication. You can reduce your blood
  pressure by making a few small changes in your
  life.

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Take control of your Blood Pressure before it
Rises

• Firstly, limit salt intake. Limiting sodium helps
  control high blood pressure by ayurvedic remedies
  / home remedies in those who have it and helps
  prevent it in those who dont. The WHO recommends
  no more than 2,000 mg of sodium or five grams of
  salt the equivalent of one tea spoon per day.
  Beware especially of processed and packaged
  foods, fast foods, and canned foods all common
  sources of excessive salt.
•  
• Secondly, eat potassium. This mineral helps lower
  blood pressure. The recommended daily intake for
  adults is 3,510 mg. Potassium-rich foods include
  beans and peas (approximately 1,300 mg of
  potassium per 100 g), nuts (approximately 600
  mg/100 g), vegetables such as spinach, cabbage
  and parsley (approximately 550 mg/100 g), fruits
  such as bananas, papayas, dates (approximately
  300 mg/100 g), citrus fruits ( oranges, lemon)
  and coconut water etc.

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Take control of your Blood Pressure before it
Rises

• Thirdly make modification in your diet. Eat at
  least 5 servings of fruits and vegetables for
  fibre and reduce processed foods in your diet.
  Avoid salty food like sauces, pickles, chips etc.
  Fruits and vegetables are low in sodium and high
  in potassium which helps in lowering blood
  pressure. Reduce fatty and fried foodespecially
  saturated fats/transfats and replace them with
  polyunsaturated and monounsaturated fats.
•  
• Fourthly keep your weight under control. Blood
  pressure tends to increase as weight does. Every
  5 kg of excess weight lost can reduce systolic
  blood pressure by 2 to 10 points. Fortunately,
  its also true that BP tends to drop as weight
  does. For optimum health, an adult should
  maintain a Body Mass Index (BMI), a measure of
  body fat based on height and weight, between 18.5
  to 24.9 Kg/m2.

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Take control of your Blood Pressure before it
Rises

• Fifth, engage in exercise Stressful situations
  can cause temporary BP spikes therefore being
  physically active is one of the most important
  things you can do to prevent or control high
  blood pressure. Getting enough sleep, deep
  breathing, meditation, Yoga, Ayurveda and
  exercising for at least 30 minutes daily can help
  reduce stress. Examples of moderate activities
  are brisk walking, cycling, gardening and
  housework.
•  
• Sixth, limit alcohol. Not only does too much
  alcohol raise blood pressure, repeated excess
  drinking can lead to long-term Blood Pressure
  increases. It is important to limit your alcohol
  intake.
•  
• Last but not least, stop tobacco consumption.
  Smoking of cigarettes, bidis and oral tobacco
  chewing are important causes of high blood
  pressure because of its nicotine content. Tobacco
  consumers should quit tobacco in any form.