Blood Pressure and Remedy

What is Blood pressure?

Blood pressure (BP) is the force that is exerted on the blood vessels and heart by the blood. It has 2 components;
1. Systolic pressure (higher count) – is the maximum pressure in the arteries when the heart is actively pumping.
2. Diastolic pressure (lower count) – is the minimum pressure when the heart is resting between beats.

BP rises and falls during day and may vary according to physical activity and emotional conditions.

1. Normal BP is a reading of 120/80mm HG or less (spoken as 120 over 80 millimetres of mercury).

2. High BP is a reading of 140/90mm Hg and above, on more than 2 occasions and have to be diagnosed accordingly.

Why is HBP dangerous?

It paves ways to major risk factor for heart disease, heart failure and stroke.

One of the two leading causes of end – stage kidney disease.

Who is @ risk of getting HBP?
If you are
1. old
2. overweight
3. having a family history of HBP
4. Consuming higher amount of salt and saturated fat.
5. Used with sedentary lifestyle and drink alcohol excessively.
6. Having diabetes, heart and kidney diseases.

What causes HBP?
It is of 2 types:
primary hypertension (95% of all cases of HBP) – caused by storing genetic and environmental factors.
secondary hypertension (5% of all cases of HBP) – lead to identifiable causes such as kidney disease, endocrine disorder and drugs intake.

How do you know you have HBP?

HBP doesn’t have procedural symptoms. It is thus important to have regular BP checks. A physician or nurse, or any other healthcare provider can help to check and monitor your blood pressure level. Known as a silent killer, symptoms may go unnoticed at an early stage, but some people may experience dizziness, headaches and poor vision.

However when BP becomes abnormally high, symptoms may become severe and lead to:
1. unexplained weakness
2. slurring of speech
3. severe headache
4. poor vision
5. shortness of breath
6. Nausea or vomiting.

How can I control and prevent HBP?Recommended healthy lifestyle choices:
1. Loose excess weight if you are overweight.
2. Engage in 30-45 mins/day physical activity on all days.
3. Lessen the usage of salt.
4. Limit alcohol intake to 1-2 drinks/day.
5. Eat less saturated fats.
6. Stop smoking.
If this lifestyle doesn’t control your BP effectively, consultation of a doctor is must and he would prescribe anti – hypertensive medication.

Dietary Guidelines

Shake the salt habit

1. Avoid food that are high in salt, such as canned food ham, bacon, sausages, fast food, salted snacks (nuts & chips), pickled vegetables and salted fishes.

2. Avoid food where ‘sodium’ appears in the list of ingredients.

3. Use less salt while cooking. Use herbs, lemon, ginger, garlic, pepper or other spices to add flavour. Monosodium glutamate(MSG) is a form of salt and should be used sparingly.

4. Stop using sauces while cooking as they contain high amounts of salt.

5. Don't add additional salt to cooked food.

6. Avoid fats & cholesterol

7. Steam, grill, stew, bake, boil or stir-fry your food

8. Avoid fatty meat or poultry and use lean portions instead

9. Remove the skin from chicken or duck before cooking

10. Take less coconut milk or avoid its usage, egg yolk and organ meats like liver and brain that are high in cholesterol. Don't eat more than 2-3 eggs per week.

11. Use polyunsaturated fats like soya bean, corn, sunflower or sesame oil for cooking.

12. Go green for more fibre

13. Include more fruits and vegetables

14. Take wholemeal bread instead of white bread

15. Select wholemeal biscuits or fresh fruits for snacks and desserts

16. Try to take banana, grapefruit, orange, tomatoes, baked or boiled potatoes and beans to avoid depletion of potassium.

17. Limit to one alcoholic drink a day & try to quit smoking

18. Stretch muscles

19. Sedentary living or infrequent exercise isn’t advisable for those with hypertension. A programme of approved aerobic training such as brisk walking, slow jogging, cycling or swimming at least three to four times a week is beneficial. Violent or strenuous exercise can lead to hazard situation.