A normal blood pressure is vital for our healthy living. However, if the blood pressure goes up or down, there are a lot of health hazards that we would need to face. With age and by adopting an unhealthy lifestyle, we are more at risk of facing problems due to high blood pressure. Let us see the basic lifestyle changes for high blood pressure, which every one of us need to adopt, to keep away from the risk of facing high blood pressure.
What is Blood Pressure?
The force of blood in the artery walls is called as blood Pressure or BP
For a healthy life, the blood pressure needs to be maintained in the normal range
What is normal Blood Pressure?
Blood pressure is expressed as systolic and diastolic pressures
Normal systolic pressure – Less than 120 mm of Hg (mercury)
Normal diastolic pressure – Less than 80 mm of Hg (mercury)
When does Hypertension arise?
Pre-hypertension is a stage before the actual hyper-tension occurs
Pre-hypertension – systolic pressure is between 120 and 139 mm of Hg and diastolic pressure is between 80 and 89 mm of Hg
Stage 1 hypertension – systolic pressure between 140 and 159 mm of Hg and diastolic pressure between 90 and 99 mm of Hg
Stage 2 hypertension – systolic pressure is 160 mm of Hg and diastolic pressure is 100 mm of Hg
Symptoms of High Blood pressure
Many people do not experience symptoms due to high blood pressure
Many People get diagnosed as part of routine medical examination
Problems faced due to High BP
Hypertension can cause damage to various parts of the body especially to the heart. Other parts that can get damaged include brain, eyes, kidneys, etc.
Essential lifestyle changes for high blood pressure
Following are some of the lifestyle changes for high blood pressure that need to be adopted:
Maintain a healthy weight
For Asians, the recommended BMI is < 22.9 kg/m2. Maintain a waist measurement of less than 72cm for women and less than 78 cm for men.
Physical exercise
Work towards 30 to 40 minutes of moderate physical activity on a daily basis. If you feel that’s difficult, divide the 30 minutes into shorter periods of 10-15 minutes each. Try to adopt Yoga, meditation and deep breathing exercises on a regular basis
Avoid Stress
Stress and anxiety are major enemies for blood pressure. If you feel that you are getting stressed out often, try practicing yoga and meditation. They are really great stress busters and helps keep your body and mind healthy.
Laughter
Laughter is a great natural remedy for treating high blood pressure. There are classes conducted for this for forcibly laughing. Make sure that you are always in a good company and be with lively friends so that you laugh a lot and do not worry much.
Healthy eating
Choose foods low in salt and sodium. Do not consume more than 5 grams of salt on a daily basis (approx 1 tablespoon).
Potassium
Deficiency of potassium can cause high blood pressure. Consume foods high in potassium like sweet lime, musk melon, peaches, plums, green leafy vegetables, brinjal, pulses, drumstick, etc.
Protein
Higher protein intake lowers the blood pressure. Hence you can consume soya beans frequently
Dark Chocolate
Contains high amounts of a phytochemical called flavonol, which induces vaso-relaxation and lowers blood pressure.
Avoid Caffeine Intake
Caffeine temporarily increases blood pressure. For some people, caffeine would increase the blood pressure immediately. For others, it may not have much impact.
Do not take alcohol
Smoking
Do not smoke. Tobacco has the potential to increase the blood pressure and this remains till for about an hour. If you smoke throughout the day, it means that your blood pressure would remain high for the whole day.
Diet changes needed
Garlic, green and black tea has beneficial effects on hypertension. Try to take such items more often.
Aerated drinks, including the diet drinks, pose an increased risk. Hence avoid them.
Omega -3 fatty acids, found predominantly in fatty fish, walnuts, flaxseeds and canola oil help reduce blood pressure. These can be consumed as often as comfortable.
Crash diet course for Hypertension
Take about eight to ten servings of fruits and vegetables a day
Instead of refined cereals, you can try using whole grains
Include poultry, fish, nuts and 2-3 servings of low fat dairy foods
Precautions
Many of the people over 50 years feel normal. However, it is important that they check their blood pressure regularly as part of their normal activity.
We have a lot of lifestyle changes for high blood pressure, which need to be adopted by us. Such small and efficient steps, when adopted will help us keep the blood pressure under control.
What is Blood Pressure?
The force of blood in the artery walls is called as blood Pressure or BP
For a healthy life, the blood pressure needs to be maintained in the normal range
What is normal Blood Pressure?
Blood pressure is expressed as systolic and diastolic pressures
Normal systolic pressure – Less than 120 mm of Hg (mercury)
Normal diastolic pressure – Less than 80 mm of Hg (mercury)
When does Hypertension arise?
Pre-hypertension is a stage before the actual hyper-tension occurs
Pre-hypertension – systolic pressure is between 120 and 139 mm of Hg and diastolic pressure is between 80 and 89 mm of Hg
Stage 1 hypertension – systolic pressure between 140 and 159 mm of Hg and diastolic pressure between 90 and 99 mm of Hg
Stage 2 hypertension – systolic pressure is 160 mm of Hg and diastolic pressure is 100 mm of Hg
Symptoms of High Blood pressure
Many people do not experience symptoms due to high blood pressure
Many People get diagnosed as part of routine medical examination
Problems faced due to High BP
Hypertension can cause damage to various parts of the body especially to the heart. Other parts that can get damaged include brain, eyes, kidneys, etc.
Essential lifestyle changes for high blood pressure
Following are some of the lifestyle changes for high blood pressure that need to be adopted:
Maintain a healthy weight
For Asians, the recommended BMI is < 22.9 kg/m2. Maintain a waist measurement of less than 72cm for women and less than 78 cm for men.
Physical exercise
Work towards 30 to 40 minutes of moderate physical activity on a daily basis. If you feel that’s difficult, divide the 30 minutes into shorter periods of 10-15 minutes each. Try to adopt Yoga, meditation and deep breathing exercises on a regular basis
Avoid Stress
Stress and anxiety are major enemies for blood pressure. If you feel that you are getting stressed out often, try practicing yoga and meditation. They are really great stress busters and helps keep your body and mind healthy.
Laughter
Laughter is a great natural remedy for treating high blood pressure. There are classes conducted for this for forcibly laughing. Make sure that you are always in a good company and be with lively friends so that you laugh a lot and do not worry much.
Healthy eating
Choose foods low in salt and sodium. Do not consume more than 5 grams of salt on a daily basis (approx 1 tablespoon).
Potassium
Deficiency of potassium can cause high blood pressure. Consume foods high in potassium like sweet lime, musk melon, peaches, plums, green leafy vegetables, brinjal, pulses, drumstick, etc.
Protein
Higher protein intake lowers the blood pressure. Hence you can consume soya beans frequently
Dark Chocolate
Contains high amounts of a phytochemical called flavonol, which induces vaso-relaxation and lowers blood pressure.
Avoid Caffeine Intake
Caffeine temporarily increases blood pressure. For some people, caffeine would increase the blood pressure immediately. For others, it may not have much impact.
Do not take alcohol
Smoking
Do not smoke. Tobacco has the potential to increase the blood pressure and this remains till for about an hour. If you smoke throughout the day, it means that your blood pressure would remain high for the whole day.
Diet changes needed
Garlic, green and black tea has beneficial effects on hypertension. Try to take such items more often.
Aerated drinks, including the diet drinks, pose an increased risk. Hence avoid them.
Omega -3 fatty acids, found predominantly in fatty fish, walnuts, flaxseeds and canola oil help reduce blood pressure. These can be consumed as often as comfortable.
Crash diet course for Hypertension
Take about eight to ten servings of fruits and vegetables a day
Instead of refined cereals, you can try using whole grains
Include poultry, fish, nuts and 2-3 servings of low fat dairy foods
Precautions
Many of the people over 50 years feel normal. However, it is important that they check their blood pressure regularly as part of their normal activity.
We have a lot of lifestyle changes for high blood pressure, which need to be adopted by us. Such small and efficient steps, when adopted will help us keep the blood pressure under control.
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