For many years, high blood pressure stays misdiagnosed, and cause damage to our vital organs. The good news is that you can control your blood pressure and maintain healthy results with the right information and lifestyle modifications.
According to the World Health Organisation, only 12% of people suffering from hypertension in India have their blood pressure under control. Uncontrolled blood pressure is a major risk factor for cardiovascular illnesses (CVDs) like heart attacks and stroke, which account for one-third of all fatalities in India.
What Is Blood Pressure
According to Dr Harpalsinh Dabhi, MD Pulmonologist and Critical care specialist, Director and Head of Pulmonology and Critical care Department, HCG Hospitals, Bhavnagar, blood pressure is the force of blood against the walls of your arteries as your heart pumps it around your body. It's measured in millimetres of mercury (mm Hg) and consists of two numbers:
- Systolic pressure (the top number): This represents the pressure in your arteries when your heart beats or contracts. It reflects the force needed to push blood out of your heart and into the circulatory system.
- Diastolic pressure (the bottom number): This is the pressure in your arteries when your heart is at rest between beats. It indicates the residual pressure in your arteries, which is crucial for maintaining blood flow to your organs.
What Is Blood Pressure Numbers
“Normal blood pressure is typically around 120/80 mm Hg. Higher numbers indicate hypertension, which can lead to serious health problems like heart disease, stroke, kidney damage, and more,” said Dr Dabhi. Here’s how you can maintain healthy numbers.
The American Heart Association says contrary to popular belief, severe hypertension rarely causes nosebleeds or headaches – except when someone is in hypertensive crisis.
Here are some in-depth views on blood pressure and comprehensive tips on how to effectively manage it.
Adopt a Heart-Healthy Diet
A diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products can help lower blood pressure. Reducing sodium intake is important, as excessive salt can cause water retention and raise blood pressure.
Maintain a Healthy Weight
“Losing excess weight can significantly reduce your risk of high blood pressure. Even losing as little as 5-10% of your body weight can have a positive impact on your blood pressure,” Dr Dabhi quoted.
Also read: 3 Refreshing Drinks To Manage Your Blood Pressure Levels
Exercise Regularly
Physical activity not only helps with weight management but also has a direct effect on blood pressure. The pulmonologist recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Limit Alcohol Consumption
Drinking alcohol in moderation is generally acceptable, but excessive alcohol consumption can raise your blood pressure.
Smoking Can Cause Serious Damage
Smoking damages your blood vessels and can lead to high blood pressure. Quitting smoking is one of the best things you can do for your overall health.
Stress Is Your Foe
Chronic stress can contribute to high blood pressure. Find healthy ways to manage stress, such as meditation, deep breathing exercises, or yoga.
Keep Monitoring Your Blood Pressure
Regularly check your blood pressure at home using a home blood pressure monitor. This can help you track changes and share important data with the doctor.
Follow Medication Prescriptions
Take medicines as prescribed and schedule regular follow-up appointments to monitor your progress.
It is Good To Limit Caffeine
With ongoing research, the link between caffeine and blood pressure is not entirely clear, it's a good idea to monitor your caffeine intake and its effects on your blood pressure. Some individuals may be more sensitive to caffeine than others.
“Maintaining good blood pressure is essential for general health and lifespan. You can reduce your risk of hypertension and its related health issues by making simple but effective lifestyle adjustments,” Dr Dabhi recommends.
Also read: Low Blood Pressure In Summer? Here’s How You Can Manage It
Remember that it's essential to have a personalised plan for blood pressure management tailored to your specific needs and health profile. With dedication and the right guidance, you can achieve and maintain healthy blood pressure numbers, ensuring a healthier, happier life.