Hypertension is the most common chronic disease today, particularly among the middle and old age groups. It’s a major contributor to the dev...
Hypertension is the most common chronic disease today, particularly among the middle and old age groups. It’s a major contributor to the development of cardiovascular disease, stroke and renal failure. The higher the systolic or diastolic pressure, the greater the risk of coronary heart disease. A pressure of 140/90mmHg and above indicates hypertension. Though the cause of essential hypertension is not known, factors like heredity, obesity, and a stressful lifestyle contribute to it.
Reducing fat intake in the diet shows a significant reduction in the pressure. Even regular, large intake of alcohol can lead to BP problems. Weight reduction and reducing sodium intake along with going for regular walks for 30-40mins a day, are most effective in lowering BP. Besides this, stopping smoking and alcohol consumption also have a significant effect.
Weight: Every additional kilo of flesh means that much extra area through which the blood has to be pumped and this further raises the BP. Reducing your weight will definitely bring down BP too. If your weight is normal then make sure you maintain it. A low-calorie and low-fat diet with plenty of fresh fruits and salad is the key.
Brisk walking: Going on brisk walks regularly or aerobics exercises are a must as they improve blood circulation, reduce weight and relieve depression. A 30-45mins walk is ideal.
If you are pressed for time or you have missed your regular walking time, do at least 25mins later in the day or half-anhour after dinner. It raises HDL levels which protect the heart.
Salt intake: The most important dietary restriction is one’s salt consumption. To restrict salt intake, avoid adding salt to food at the table, reduce quantity of salt in cooking and avoid the following foods on a regular basis — pappads, pickle, chutney, mixture, namkeen, chips, chaat, bakery items as they contain baking powder and soda. Cold storage food also have a lot of salt added as preservatives.
Fluids: With a free-flow of urine, fluid restriction is not necessary. With water accumulation (edema) following heart failure, fluid intake should be regulated according to the urine output.
Alcohol/Smoking: Drinking and smoking have a very dangerous effect on BP. It raises the risk of a stroke. Those who stop smoking and drinking completely see a remarkable effect on their BP.
Reducing fat intake in the diet shows a significant reduction in the pressure. Even regular, large intake of alcohol can lead to BP problems. Weight reduction and reducing sodium intake along with going for regular walks for 30-40mins a day, are most effective in lowering BP. Besides this, stopping smoking and alcohol consumption also have a significant effect.
Weight: Every additional kilo of flesh means that much extra area through which the blood has to be pumped and this further raises the BP. Reducing your weight will definitely bring down BP too. If your weight is normal then make sure you maintain it. A low-calorie and low-fat diet with plenty of fresh fruits and salad is the key.
Brisk walking: Going on brisk walks regularly or aerobics exercises are a must as they improve blood circulation, reduce weight and relieve depression. A 30-45mins walk is ideal.
If you are pressed for time or you have missed your regular walking time, do at least 25mins later in the day or half-anhour after dinner. It raises HDL levels which protect the heart.
Salt intake: The most important dietary restriction is one’s salt consumption. To restrict salt intake, avoid adding salt to food at the table, reduce quantity of salt in cooking and avoid the following foods on a regular basis — pappads, pickle, chutney, mixture, namkeen, chips, chaat, bakery items as they contain baking powder and soda. Cold storage food also have a lot of salt added as preservatives.
Fluids: With a free-flow of urine, fluid restriction is not necessary. With water accumulation (edema) following heart failure, fluid intake should be regulated according to the urine output.
Alcohol/Smoking: Drinking and smoking have a very dangerous effect on BP. It raises the risk of a stroke. Those who stop smoking and drinking completely see a remarkable effect on their BP.
