High blood pressure is a lifestyle disease of the modern age. The changed attitude towards life which is causing physical and mental stress continuously, along with the love for junk food, irregular meal and sleep times, no time for play or exercise, contributes to this silent killer. Hypertension or high blood pressure is often a risk factor for many adverse health conditions.
High blood pressure that goes undetected or isn't properly controlled can lead to heart attack, heart failure, kidney failure, stroke or premature death. Hypertension has few early symptoms, many people aren't aware they have it. So it is important for everybody over 40 to get their blood pressure checked every 6 months for early screening and prevention of complications. In addition to very effective medications available for controlling your blood pressure, few lifestyle modifications can help you cope up with your condition better and may even reduce your requirement for medications.
Weight Control:
Various studies have shown that weight reduction is associated with better control of blood pressure, in addition to being able to prevent strokes as well as heart attacks. In addition to dietary measures, adequate exercise as tolerated in consultation with your doctor should be initiated. Inculcate an active lifestyle. However, don't exercise beyond your capacity. Moderate exercise is ok for all. If you want to go for heavy workouts, doctor’s advice is essential as sometimes strenuous activity itself increases the blood pressure. Do not focus on short term goals as weight management is a lifestyle modification.
Alcohol moderation:
Another aspect of blood pressure control is moderation of alcohol intake. In addition to the empty calories (only calories and no nutrition) in alcohol, it is a well demonstrated fact that alcohol actually increases blood pressure and makes its control difficult. Alcohol consumption also increases weight, further complicating the problem.
However, due to its beneficial effects on the heart and blood vessels, an allowance of no more than 2 drinks per day (for men) and one drink per day (for women) can be made. Soft drink has too many empty calories and absolutely no health benefits; avoid it completely. Opt for water, fruit or vegetable juices to mix with your drink. Choose salads or stir fry veggies or low fat cheese instead of chips or fried snacks as an accompaniment.
Shake the salt shaker habit:
One of the most time-tested and effective measures for BP control is restricting your salt consumption. Salt increases the workload on your heart, kidneys and makes your blood vessels more stiff, thus making BP control difficult. Don't add extra salt to cooked foods and avoid foods like chips, pickles, chutneys, papads, bakery products and canned foods that are high in salt content. Craving for salty food is an acquired taste and can be unlearned. Do not add salt to salads, juices and buttermilk. Restrict your daily intake to not more than 5Gms (1 teaspoon).
Smoking cessation, and diets low in fats and high in fibre - rich in fish, fruit and vegetables, are also likely to substantially reduce heart disease, strokes and other such complications of high blood pressure.
Gautam Buddha says every human being is the author of his own health or disease. Be aware, adopt a healthy lifestyle. Choose health for life.
