World Hypertension Day 2023: High BP is Slowly Killing You, 7 Lifestyle & Diet Changes to Manage the Condition
World Hypertension Day
is celebrated every year on May 17 to raise awareness about hypertension and the impacts of the condition on the overall health of an individual. The theme of World Hypertension Day 2023 is, "Measure your blood pressure accurately, control it, live longer." According to Mayo Clinic
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hypertension or high blood pressure is a condition wherein the force of blood pushing against the artery walls is too high. For an individual who suffers from high blood pressure, it is difficult for their hearts to pump blood and therefore, it has to work harder.
Hypertension can be a cause of several health conditions, such as stroke and heart attack among several others. Your blood pressure reading determines if youre suffering from hypertension or not. Blood pressure can be divided into four categories. According to American Heart Association
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, Normal Blood Pressure is where your blood pressure is 120/80 mm Hg or lower, Elevated Blood Pressure is where is top number is somewhere between 120 to 129 mm Hg and the bottom number is below, not above, 80 mm Hg. Stage 1 hypertension is where the top number ranges from 130 to 139 mm Hg and the bottom number is between 80 and 89 mm Hg. Stage 2 hypertension is where the top number is 140 mm Hg or higher and the bottom number is 90 mm Hg or higher. Any reading higher than 180/120 mm Hg is considered a hypertensive crisis and one should seek medical help immediately.
Hypertension could be caused due to several reasons. One of the reasons for hypertension is the build-up of plaque in the arteries which makes it difficult for the heart to pump blood. Other reasons for hypertension could be underlying health conditions. These could range from pregnancy to obstructive sleep apnea to thyroid and more.
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However, high blood pressure can be managed by tweaking your lifestyle and diet a bit. Here are 7 lifestyle and diet changes that will help you to manage the condition.
Reduce your Salt Intake
It is important that you keep a check on your salt (sodium) intake. When you reduce the amount of salt in your diet, it can help to regulate your blood pressure levels and also improve heart health. For an adult. Salt intake should be limited to 2,300 milligrams (mg) a day or less.
Avoid Alcohol
Limiting the intake of alcohol is an important and necessary step to manage your blood pressure levels. Moreover, if youre someone who takes medicines for blood pressure, it is important that you quit alcohol because the alcohol reduces the effect of the medications.
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Lose Weight
Your body weight has an impact on your blood pressure levels. Therefore, weight loss is a good way to control your blood pressure. Also, being overweight can lead to sleep apnea, which can then raise your blood pressure levels.
Diet
Include whole grains, vegetables, fruits and foods that are low in saturated fats. This can help to lower your blood pressure levels as these wont contribute to the deposition of plaque in your arteries which is a major cause of high blood pressure.
Include Potassium-Rich Food
Potassium is known to reduce the impact of sodium and therefore, including potassium-rich food in your diet can considerably reduce blood pressure.
Stop Smoking
Smoking could be one of the reasons for high blood pressure and therefore, it is imperative that you stop smoking. When you stop smoking, it not just improves your blood pressure but also reduces the risks of heart diseases.
Reduce your Stress
Stress could be one of the underlying causes of high blood pressure. When you suffer from chronic stress, it can lead to high blood pressure. Try and figure out the reason for your stress and then work on them to reduce your stress. When the stress reduces, it eventually helps to bring down your blood pressure levels.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
Wednesday, May 17, 2023 at 3:42 am