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Take control of your Blood Pressure before it Rises

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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. – PowerPoint PPT presentation

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Title: 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.

3
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.

4
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.

5
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.

6
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.

7
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.
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