High blood pressure is simply another medical term for the chronic condition of hypertension where that same force and tension in arteries rise significantly higher. This is why high blood pressure you often called as the silent killer because it may have no symptoms but can be fatal and cause other serious health damage such as stroke, heart disease even to kidney failure. Hypertension is one of the most common cause of premature death in the world according to World Health Organization (WHO).
What is Hypertension?
Blood pressure is defined as the force of blood pushing against your artery walls. Blood pressure is measured in millimeters of mercury (mmHg) and written as two numbers: the systolicpressure over the diastolic number. The ideal blood pressure reading is something in the region of 120/80 mmHg. Hypertension is defined as blood pressure ( BP) greater than 140/90 mm Hg.
Causes and Risk Factors
A number of factors can lead to high blood pressure like:
Genetics- A positive family history carries an important role in hypertension If your parents or other close blood relatives have high blood pressure, you are more likely to develop it.
Diet: A high-sodium diet, excessive amounts of unhealthy fats in your food and not enough potassium can also increase the chances. As Professor Emeritus Dean Ornish, a highly regarded physician and researcher has said since — heart healthy diets tend to be high in whole grains fruits and vegetables which is also good advice for controlling blood volume pressure.
Physical inactivity: Being inactive can result in hypertension and.variables. Regular exercise is a critical part of controlling and preventing high blood pressure, says Dr. Kenneth H. Cooper, president/CEO/founder of The Cooper Institute (“Father of Aerobics”).
Obesity: Excess weight that puts added strain on the heart and can cause hypertension. The preventive medicine physician Dr. David L.Katz says that weight maintenance is also a crucial for lower blood pressure.
Stress- Longterm (chronic) stress can create temporary spikes in blood pressure and if sustained may contribute to hypertension. According to Dr. Deepak Chopra, using techniques such as mindfulness or meditation and yoga can help dose the stress you are under that might be rising your blood pressure.
Smoking and Alcohol Intake: Smoking, as well as alcohol consumption in large amounts than recommended will adversely affect the walls of blood vessels that cause an increase pressure on them. One of the leading public health advocates, Dr. Michael Greger advises that for healthy blood pressure you should stay away from all these habits.
How to Reduce Hypertension
Lifestyle changes are one option for managing and reducing high blood pressure, as well medication in some cases. Evidence-based strategies are these:
Eat Healthy: Eat a diet that emphasizes fruits, vegetables, whole grains and low-fat dairy products DASH (Dietary Approaches to Stop Hypertension) is one example of an eating plan that can help you take steps to combat heart disease. A plant-based diet that Dr. Ornish recommends has been shown to reduce blood pressure greatly!
Top Fall Dining Choices Updated Exercise Regularly: Committing to regular physical activity, such as brisk walking, swimming or cycling for at least 150 minutes per week can help lower blood pressure. From his academic work, we also know that aerobic exercise in particular can be great at helping to lower blood pressure (Cooper 2000).
Keep Your Weight Under Control: Losing just a few pounds helps keep blood pressure in check. Dr. Katz stresses that weight loss via a healthy diet and exercise is one of the best approaches to controlling blood pressure.
Cut Back on Salt: The American Heart Association means that adults devour no extra than 2,300 milligrams (mg) of sodium in step with day. Greger says to cut back on processed foods, which often contain a lot of salt.
It is best to limit the intake of alcohol as much possible: Curb Alcohol Intake– Going through a period without drinking, or only consuming in moderation should be organized from time to time for decreasing high blood pressure. This means no more than two drinks a day for men and one drink a day (for less risk of liver disease) in case of women.
Stop Smoking: Quitting smoking is important for your general heart health and can assistance in reducing blood pressure over time. This is key, to me avoiding all tobacco products as Dr. Greger emphasizes in the video below:
Filing of Stress: De-stressing techniques like meditations, deep breathing exercises and yoga helps in reducing blood pressure. Dr. Chopra Takes on Hypertension with a Mind-Body Approach to Holistic Health
Medications: Lifestyle changes may be insufficient in the control of hypertension. Your healthcare provider may also prescribe medications like diuretics, ACE inhibitors and beta-blockers to help control high blood pressure.
It is a very important problem because hypertension needs to be controlled. People can prevent, much of the time at least 90%,hypertension by following a healthy lifestyle as taught and recommended by leading experts suchs Dr. Ornish, Dr Cooper,Dr Katz,.Dr Greger,and even I may add:Greetings from our dear Sriracha Chopra! Regular checking blood pressure mechanisms in your home as well the different reference preventions then one will be able to lead by a healthy life and that also without any kind of harmful diseases.
