Hypertension, also known as high blood pressure, is a prevalent health issue affecting a significant number of individuals in India. The World Health Organization reports that approximately one in four adults in India is affected by hypertension. Surprisingly, only around 12 percent of them successfully manage to control their blood pressure. According to WHO, India has set a goal to decrease the prevalence of hypertension by 25 percent by 2025, in comparison to the current rates. Hypertension is characterized by consistently elevated blood pressure against the arterial walls. Nevertheless, individuals can mitigate their risk of hypertension by adopting certain lifestyle practices.

 

Understanding Blood Pressure 

 

Cardiovascular health is monitored by blood pressure levels. There are two key values of blood pressure levels that help in determining the state of health. 

 

A blood pressure measurement of below 120/80 mmHg is considered within the normal range and signifies a healthy cardiovascular system. A reading where 140/90 mmHg is observed as a value is when the attention has to be given on the health. Moreover, there is also a state that is known as prehypertension where the reading falls between these two values and is taken as a warning sign to manage immediately. 

 

Common Symptoms of High Blood Pressure

 

High blood pressure is a common health problem, and it often doesn't show any clear signs. But there are some clues that can help you spot it in your parents. If left untreated, high blood pressure can harm blood vessels and organs, increasing the risk of heart disease, stroke, kidney issues, and more. The good news is that you can prevent and manage high blood pressure.

 

Lifestyle Changes to Manage Hypertension Risk

 

Tip 1: Limit Salt Intake

 

The more the salt in your body, the more the retaining of water in your body and increasing levels of blood volume. This can raise the blood pressure levels eventually. Hence, limiting the salt intake can help an individual deal with blood pressure risk easily. Moderate or the right amount of intake is not harmful but excess or more than required can cause all the damage in the body. So, be conscious of how much salt goes in your body on a daily basis.

 

Tip 2: Exercise Regularly

 

Exercising regularly has an endless number of benefits. We all have been told to exercise regularly at least once in a lifetime. This is because our body is managed and monitored well when we exercise on a daily basis. Regular exercise has proven to reduce blood pressure levels and improve heart as well as vascular health in the body. It also promotes and supports efficient blood flow in the body. Activities like brisk walking, swimming, cycling and more can be made a habit to counter the problem greatly. 

 

Tip 3: Adopt the DASH Diet

 

The term DASH here represents Dietary Approaches to Stop Hypertension. The DASH diet concentrates on consuming a heart healthy and balanced diet everyday. It suggests eating fruits, vegetables, whole grains, proteins and reducing junk food items, sodium rich foods and food items that have saturated fats in them. 

 

Tip 4: Maintain a Healthy Weight 

 

Obesity is the root cause of several diseases we know. Extra amount of weight puts pressure on the entire cardiovascular system. In order to fight obesity, one must exercise regularly and consume a balanced diet. Go for activities that can help you improve metabolism and build muscle mass. For instance, strength training can be a great option.

 

Tip 5: Manage Stress 

 

Just like obesity, stress is also one of the most common root causes of several diseases today. It can elevate blood pressure levels instantly and cause hypertension. Prioritising sleep, eating healthy and practising mindfulness can help you manage stress well. Building a strong support system for your emotional health is also necessary. 

 

Tip 6: Limit Alcohol Consumption and Quit Smoking

 

While adding a few things are important, cutting down is too. Consuming mild to moderate amounts of alcohol or best, avoiding it can help an individual deal with hypertension issues in no time. Along with that, smoking should also be avoided.  

 

Conclusion

 

Hypertension, also known as high blood pressure, can be a difficult condition to deal with only if an individual is not aware of the right steps to take further. Easily manageable and preventable, the condition can take no time to cure and treat properly. Following a holistic schedule with healthy habits can be the key towards eliminating the disease to its maximum level.  

 

This blog has been converted from the PR Article -  World Hypertension Day: 6 lifestyle changes to reduce risk of high blood pressure