With the entire world observing World Hypertension Day every year on the 17th of May, it serves as a stark reminder to us that Hypertension also known as the ‘Silent Killer’ is still accounting for many lives all around the globe. Hypertension or high blood pressure occurs when the pressure of the blood against the arteries increases greatly. Hypertension had accounted for around 972 million people globally in 2000 alone out of which 693 million belonged to economically developing nations which include India! Experts predict this number to swell further, so much so that by the year 2025, hypertension will affect around 1.56 billion people world over.
So what exactly is hypertension?
The above mentioned figures are scary! Especially when hypertension rarely showcases any symptoms until your blood pressure gets really high. With every beat our heart pumps blood through the arteries to various parts of the body. The force applied by blood against the walls of the blood vessels is known as blood pressure, when this force becomes high, it gives rise to hypertension or high blood pressure.
Most people don’t know about their condition until they visit a doctor and have their blood pressure checked. A regular blood pressure reading is measured in two numbers, systolic – the number or reading on top, and diastolic – the number or reading below. A 120/80 is considered as a normal blood pressure, anything in the region of 140/90 calls for a visit to the doctor as it may point towards hypertension.
What causes Hypertension?
There are two major types of hypertensions namely the essential or primary hypertension and the secondary hypertension. Essential high affects almost 90-95% of all cases diagnosed of hypertension; it has no specific cause for its occurrence. Secondary high blood pressure is a very rare form of hypertension and its causes includes kidney and thyroid problems, narrowing of the aorta etc. Other known causes for hypertension are genetic makeup of the individual, ageing, obesity, lack of exercise and excessive intake of sodium.
How can I prevent Hypertension?
With 95% of all cases of hypertension belonging to the essential hypertension category, the best way to prevent hypertension, this world hypertension day is to pay close to attention to our diet. Following is a list of 6 common foods that you would normally overlook, but these 6 foods are quite effective when it comes to preventing or lowering hypertension!
Garlic: Garlic is known as the most effective agent against hypertension or high blood pressure, as it contains a compound known 
as Adenosine which dilates the muscles of the blood vessels, which helps to lower high blood pressure. Further boosting the effectiveness of garlic against hypertension is the presence of hydrogen sulphide and allicin - an organosulfur compound, both of which help immensely in reducing high blood pressure and cholesterol levels too!
To get the maximum benefit from garlic, it is best to consume it in its raw form. Consuming a clove of raw garlic a day goes a long way in controlling hypertension.
Saffron: India is known as the land of spices and herbs, one such herb saffron, is immensely effective when it comes to managing hypertension. Saffron or Kesar, as it is popularly known contains a water soluble carotenoid called as crocetin, which is known to lower high blood pressure in individuals suffering from hypertensions.
In fact researchers point out that in Spain, where saffron is consumed as a part of daily diet, there are very few hypertension cases reported as compared to other nations.
Tomatoes: Tomatoes are found in almost every Indian meal preparation either as a garnish or as an ingredient. But these very tomatoes go a great way in 
helping to protect you from hypertension, as they contain large quantities of calcium and potassium – 2 substances required to control the levels of sodium in one’s bloodstream, along with Vitamins A, C and E.
Tomatoes also contain anti-oxidants in the form of Lycopene which prevent the LDL cholesterol- bad cholesterol from oxidizing and sticking to the walls of blood vessels which results in elevated blood pressure levels. Moreover Tomatoes are also known to be high in gamma-amino butyric acid (GABA) which is proven to lower high blood pressure levels.
Banana: This yellow colored delicious fruit comes packed with potassium, which works in accordance with sodium to regulate the bodily fluids, thereby not letting the levels of sodium rise; rise in sodium levels in the body leads to hypertension. Research conducted by Indian scientists has found that natural compounds found in the banana mimic the actions of anti-hypertension drugs!
The researchers further stated that two banana’s a day were enough to control high blood pressure in individuals suffering from hypertension. Another research conducted in US in the 90’s on the effects of banana on hypertension, found that eating fruits and vegetables alone which are rich in fiber and natural electrolytes such as magnesium and potassium both of which in the banana, helps to reduce the diastolic pressure by 1.1 mm of mercury!
Coconut Water: The simple and tender coconut is great when it comes to controlling and reducing high blood pressure. Containing high quantities of 
potassium in excess of 600 mg per 11 oz of serving, coconut water also contains high levels of Vitamin C which make it very effective in controlling or preventing hypertension. However, one must not consume too much coconut water as it also contains sodium along with potassium.
A study published in the West Indian Medical Journal in 2005, found that 71% of the volunteers had noticed a decrease in their high blood pressure after drinking coconut water twice, daily for 2 weeks. While 29% of volunteers noticed a considerable decrease in their diastolic readings, when their blood pressure was re-taken after 2 weeks of drinking coconut water.
Spinach: Spinach is one of the richest natural sources of calcium, magnesium and potassium. Plus spinach consists of Folate, a B-vitamin found in tomatoes and citrus fruits; Folate is known to help in the reduction of Homocysteine, an amino acid found in blood which damages blood cells. Folate is also known to help blood vessels relax, which helps to improve blood pressure.
A study conducted on the effects of Spinach on hypertension amongst 150,000 women found that women who consumed 800 micrograms of Folate and above per day, were at a lesser risk of developing hypertension as compared to those who were found to be consuming 200 micrograms or less of Folate per day!
So, now that you know of the foods that will help prevent and control hypertension, do go ahead and incorporate them in your diet and thereby not include yourself in the 10% of adult Indians suffering from hypertension.
