Hypertension (High Blood Pressure) is an asymptomatic silent killer which quietly damages your blood vessels and leads to serious health problems. Maintaining hypertension requires a lot of healthy lifestyle changes which should be a part of your personal life goals. This can enhance your quality of life and reduce the risk of heart disease, stroke, kidney disease and more.
What do blood pressure numbers mean?
There are 2 measurements for measuring Blood pressure. They are:
Systolic blood pressure: measures the pressure in your arteries when your heart beats.
Diastolic blood pressure: measures the pressure in your arteries when your heart rests between beats.
There are four blood pressure categories:
Normal blood pressure: Lower than 120/80 mmHg
Elevated blood pressure: Between 120-129/80 mmHg
High blood pressure, stage 1: Between 130-139/80-90 mmHg
High blood pressure, stage 2: 140/90 mmHg or higher
Only normal blood pressure is considered healthy.
What are the signs and symptoms of high blood pressure?
High blood pressure usually has zero warning signs or symptoms. Most people do not know they have it. Measuring your blood pressure is the only way to know whether you have high blood pressure or not.
What causes hypertension?
High blood pressure usually develops over time. The main reason for hypertension is unhealthy lifestyle choices, such as not getting enough regular physical activity. Certain health conditions such as diabetes and obesity can also increase the risk of developing high blood pressure. High blood pressure can also happen during pregnancy.
Why does hypertension matter?
Untreated high blood pressure can damage the arteries, heart, brain, kidneys, and eyes
leading to the following possible health conditions:
- Heart attack, heart disease, congestive heart failure
- Kidney damage
- Vision loss
- Memory loss
If you are in the 130/80 range of BP count, reducing your blood pressure can help protect you from such dangerous diseases.
Steps to Manage Hypertension
Measure Your Blood Pressure on a Regular Basis
Make sure to check your blood pressure regularly by getting a check-up done at home or a nearby clinic. Since it is asymptotic, measuring your blood pressure is an important step toward keeping healthy blood pressure.
One of the best ways to control hypertension is by maintaining body weight and the most effective way to do that is by staying active. Exercise will help in improving blood circulation, lung capacity, and heart efficiency. Aim for at least half-hour exercise five days a week.
Choose a Healthy Diet
Choose a healthy meal and snack to help you avoid high blood pressure and its complications. Be sure to eat plenty of fresh fruits and vegetables and drink a lot of water. Encourage a lot of protein in your diet and avoid fat & sugar. Also, include plenty of whole grains in the diet like brown bread, rice, etc. Limit the use of salt per day and avoid processed foods.
Get Enough Sleep
Getting enough sleep is inevitable for a healthy body, and enough sleep is part of keeping your heart and blood vessels healthy. Not getting enough sleep on a regular basis may lead to chances of getting heart disease, high blood pressure, and stroke.
Stop Smoking and Limit Alcohol Consumption
Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke, so quit smoking. Do not drink too much alcohol, which can raise your blood pressure. Limit the use and practice moderation.
Relieve Stress and Tension
Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. Finding ways to reduce your own stress is important for your health and your blood pressure. There are lots of ways to successfully relieve stress, so find what works for you. Practice deep breathing, do yoga, take a walk, read a book, or watch a comedy, listen to favourite songs etc. Take natural supplements like Algamin Tension- Ease, which contains bioactive ingredients which act as blockers to the angiotensin 2 receptors and have demonstrated promise for lowering blood pressure.
Take Medication Properly
If your doctor asked you to take your bp medicines at a particular time, take it exactly on time. Never skip your dosage. Stopping your blood pressure medicine without first talking to your health care team could lead to serious health consequences.