A serious condition that can lead you to multiple severe health states condition, including heart disease, stroke, and kidney failure, is blood pressure. In this blog, you will find details on everything, right from the causes of blood pressure, to its symptoms and diet.
As per the reports, nearly a billion people or 26% of the adult population of the world have high blood pressure or hypertension. This is a serious chronic medical condition in which the blood pressure in the arteries is elevated and may eventually cause health problems, such as heart disease and stroke. In simple terms, high blood pressure is determined by the amount of blood your heart pumps and the amount of resistance of the arteries to hold the blood flow. in your arteries.
High blood pressure condition usually develops over years, and, fortunately, it can be easily detected. This state is expressed by two measurements, the systolic (maximum) and diastolic (minimum) pressures, in the arterial system. The ranges to identify the levels of blood pressure are as follows:
Normal: Less than 120 over 80 (120/80)
Pre-hypertension: 120-139 over 80-89
Stage 1 high blood pressure: 140-159 over 90-99
Stage 2 high blood pressure: 160 and above over 100 and above
If you are diagnosed with blood pressure problems, you should consult your doctor to control it.
What are the causes of high blood pressure?
As you age, you may become prone to blood pressure problems unless you take necessary steps to prevent or control it. A number of medical conditions, including chronic kidney disease, thyroid problems, and sleep apnea may cause blood pressure to rise. In addition, certain medications like corticosteroids and cold relief products may raise your blood pressure. Below are numerous other factors and conditions that play a crucial role in the development of the blood pressure condition. These include the following:
- Too much alcohol consumption
- People with family members who have or have had high blood pressure
- Less physical activity
- Being overweight
- Large amount of salt in diet
- Pregnant women
- Older people
- Women who take birth control pills
Symptoms of high blood pressure:
Most people with high blood pressure experience no signs or symptoms, even if their blood pressure readings reach dangerously high levels. However, some people with early-stage high blood pressure experience dull headaches, dizzy spells or a few more nosebleeds than normal bleeding nose.
It is imperative to know your blood pressure numbers, even if you’re feeling fine. This is because if your blood pressure is normal, you can take steps to maintain it. However, if your blood pressure becomes too high, you can take steps to lower it.
How to treat high blood pressure?
Lifestyle plays a crucial role in treating the high blood pressure condition. If you control your blood pressure levels by following a healthy lifestyle, you can avoid, delay or reduce the need for medication and other serious condition associated with it. Below are some of the lifestyle changes that can lower the risk of high blood pressure:
Shed those extra pounds: Being physically fit by engaging yourself in various exercises can lower the risk of high blood pressure and other health conditions. Studies have shown that just losing 10 pounds (4.5 kilograms) can help reduce your blood pressure. Apart from shedding weight, you need to watch your waistline too. So, maintain your waistline in the recommended proportion to stay fit and healthy.
Eat a healthy diet: A healthy diet for high blood pressure is necessary. For this, you should add whole grains, fruits, and vegetables in your diet. Below are some of the foods that you need to eat to stay away from the problems of high blood pressure:
White beans- A cup of white beans provides 13% calcium, 30% magnesium, and 24% potassium. You can have white beans by eating them as side dishes like in salads and in soups.
Go for a fat-free plain yogurt- Yogurt is healthy, and it is also a star ingredient in mineral-rich breakfasts. A cup of fat-free plain yogurt provides you with 49% of the calcium, 12% of the magnesium, and 18% of the potassium.
Green leafy veggies- Leafy greens like arugula, kale, turnip greens, romaine lettuce, collard greens, and spinach are high in potassium. By eating these, you can lower your high blood pressure to normal within days. So, try to opt for fresh or frozen greens, as the canned vegetables often contain the added sodium.
There are numerous ways to lower the high blood pressure. But, always remember to restrict the sodium content in your diet because it improves the blood pressure. Moreover, you should also avoid canned foods, processed foods, lunch meats, and fast foods, as these contain a high amount of sodium.
‘Health is wealth’ is an old saying. So, while keeping this quote in mind you should keep a watch on your eating patterns and lifestyle, as doing this may help you stay away from high blood pressure problems.