To keep your blood pressure under control, know these important things which even your doctor will not tell you!
High blood pressure, or hypertension, has become a common health problem today. According to new guidelines from experts, lifestyle modifications are considered more important than medication in the early stages. Recognizing the warning signs and taking appropriate action can help reduce the risk of high blood pressure.
The impact of lifestyle on high blood pressure
Today's fast-paced lifestyle, unhealthy diets, and lack of physical activity are contributing to a growing number of hypertension cases worldwide. Statistics indicate that 30 percent of adults are affected by high blood pressure, with most unaware of their condition or ignoring it.
As soon as a systolic blood pressure reading shows more than 120, patients often question whether medication should be started or whether lifestyle changes will suffice. Previously, medication was recommended for readings above 130, but now experts recommend lifestyle modifications in the 130-139 range.
BP readings and their levels
Normal BP readings to understand blood pressure levels are as follows: A systolic (top) reading less than 120 and a diastolic (bottom) reading less than 80 is considered a healthy level. When the systolic is between 120-129 and the diastolic is between 80-89, it is called elevated blood pressure, requiring caution. Stage 1 hypertension occurs when the systolic is between 130-139 and the diastolic is between 80-89, requiring lifestyle modifications. If the systolic is above 140 or the diastolic is above 90, it is considered stage 2 hypertension, requiring medication. The most serious condition is a hypertensive emergency, when the BP is above 180/120, requiring immediate medical attention.
Emphasis on lifestyle improvement
According to the American College of Cardiology and the American Heart Institute, if the patient does not have diabetes, kidney disease, or heart disease, lifestyle modifications should be made instead of starting medication directly in the BP range of 130-139. In some cases, medication may be necessary as prescribed by a doctor. If the BP is higher than 140/90, regular use of prescribed medications is essential.
Important measures to control BP
Follow a balanced diet
Reduce salt intake: Those with high blood pressure should start with 2.3 grams a day, gradually reducing to 1.5 grams. Follow the DASH diet: Eat more fruits, vegetables, and legumes; reduce sugar, fried foods, saturated fats, and processed foods.
Exercise regularly: Walk briskly for at least 150 minutes a week. Yoga and pranayama can help reduce stress and improve heart health. Weight control: Obese people should aim to lose 5 percent of their body weight. Each kilogram of weight loss can have a positive effect on blood pressure.
Avoid negative habits: Stay away from alcohol and smoking. Get adequate sleep and try to stay stress-free. Home BP Monitoring Regular BP monitoring at home makes it easier to keep track of readings and timely corrections can be made. High blood pressure is often asymptomatic in the early stages. Therefore, it is possible to control it through lifestyle modifications, regular exercise, proper diet and stress management. Consulting a doctor on time and keeping track of your BP readings helps prevent serious heart and kidney problems in the long run.
PC:Punjab Kesari