What is Hypertension?
With each heartbeat, blood is pumped through the body, creating pressure against the inside walls of arteries. When blood pressure is high, the pressure inside the arteries is too strong and causes damage to arteries throughout the body. This can significantly increase your risk for:
. heart attack
.stroke
.dementia (memory failure)
.chronic kidney disease
. blindness
The normal blood pressure is 120/80 mm Hg, the first number stands for systolic and the second number for diastolic. A systolic blood pressure of above 140 and a diastolic blood pressure of 90 are considered to be hypertensive (140/90).
What is Pre-hypertension?
A systolic blood pressure between 121-139 and diastolic blood pressure of 80-89(121-139/81-89) is considered to be pre-hypertensive. If your blood pressure is in the pre-hypertensive range, your chance developing hypertension is quite high and you should take steps to control it.
Risk Factors for Developing Pre-hypertension and Hypertension:
.age-your blood pressure rises as you get older
.diabetes –about 60% of people who have diabetes have also hypertension
.family history
.smoking
.obesity
.physical inactivity
.too much alcohol use
. stress
Top Five Ways to Lower Blood Pressure:
1-.Lose weight
If you are overweight, losing weight is the most effective way to help lower your blood pressure. You can lose weight by eating less and moving more.
2- DASH (Dietary Approaches to Stop Hypertension) Eating Plan.
DASH eating plan include whole grains, lots of fruits and vegetables, sea food, poultry, lean meat, low fat milk products, less sugar and less salt.
3-Increase your physical activity
When you get 30 minutes of physical activity, at least five days a week, you can significantly decrease your blood pressure.
4-Reduce sodium and increase potassium
You should aim for 1,500 mg or less per day of sodium (salt), which is less than a teaspoon of salt per day. Fruits and vegetables rich in potassium, such as banana, almond, sweet potatoes, oranges and certain vegetables may help to lower your blood pressure.
5- Do not drink or smoke.
Conclusion
High blood pressure is called the “silent killer” because it often has no warning signs or symptoms and most people do not know that they have it. There is only one way to know whether you have high blood pressure, have your doctor or nurse measure it. Measuring is quick and painless. You can learn how to do it yourself. If you fit the risk profile, get your blood pressure check and take appropriate steps to control it. Do not procrastinate.