Preventing hypertension: Tips to take care of wholesome life-style, scale back excessive BP danger
Hypertension is hypertension and blood pressure is the measurement of the blood the place it passes by the arteries, so when it’s elevated, we name it hypertension however many individuals don’t know they’ve hypertension as many of the sufferers are asymptomatic therefore, they recognise the onset of hypertension after they really feel issues like stroke, heart attack or kidney failure. Hypertension is the most typical non-communicable life-style illness worldwide and is a big danger issue for cardiovascular morbidity and mortality, impacting the financial well-being of countries and households therefore, pressing motion is required to handle hypertension by efficient healthcare insurance policies since this situation is related to vascular and organ injury, typically linked to persistent kidney illness, diabetes and weight problems, which additional enhance the chance of heart problems.
In an interview with HT Lifestyle, Dr Rajsekhar Varma, Senior Consultant Cardiologist at Aster Medcity in Kochi, revealed, “Nearly 90 to 95 percent of the patients don’t show any specific cause for hypertension. If blood pressure remains consistently high even after multiple examinations, non-pharmacological treatment, which means treatment without medication, is initially recommended. However, if excessive hypertension is observed, medications will be used and prescribed.”
He insisted, “Most important in the management of hypertension is lifestyle changes and modification. To treat hypertension, one must follow certain lifestyle changes, including diet control, exercise, taking medications and reducing alcohol consumption. Reducing the salt intake or salty foods like papad, pickle, cheese, chips etc. and less sugar consumption will help a lot. Eating fruits, vegetables, and whole grains can help lower your blood pressure and reduce your risk of other health problems.”
Calling smoking a significant danger issue for hypertension, Dr Rajsekhar Varma suggested, “Quitting smoking is the only solution you can do for your general health. When it comes to drinks, drinking too much alcohol can raise your blood pressure. Drinking alcohol in moderation is advisable. Any resistance training like swimming, jogging or 30 minutes of brisk walking 5 days a week helps in maintaining a healthy weight. Being overweight or obese is a major risk factor for hypertension.”
He added, “Find healthy ways to manage stress, such as exercise, relaxation techniques, or spending time with loved ones. stress-reduction techniques such as deep breathing exercises, meditation, Yoga is helpful. Try to attend any fun-filled activities with family and friends to relax your mind. Early detection and treatment of hypertension can help prevent serious health problems. Remember, hypertension management requires ongoing commitment and lifestyle changes. It’s essential to work closely with your healthcare professional to develop a personalised plan based on your individual health condition and needs.”
Echoing that lifelong administration is critical to regulate blood strain and stop life-threatening issues, Dr Ravikeerthy M, Senior Consultant Physician at BGS Gleneagles Global Hospital in Bengaluru’s Kengeri, identified, “Current data shows that approximately 1.3 billion people suffer from hypertension, with a predicted increase of 15-20% by 2025. Hypertension prevalence rises with age, affecting over 60% of individuals older than 60 years and contributing to global cardiovascular disease and premature death.”
According him, preventable life-style elements corresponding to dietary habits, smoking, stress and a sedentary life-style contribute to the event of hypertension. He stated, “While pharmacological treatments are available, lifestyle management remains a key component of treatment. Adopting healthy habits can prevent hypertension in the long term. Lifestyle practices to prevent hypertension include quitting smoking, limiting alcohol and illicit drug use, following a diet rich in vegetables, fruits, whole grains, low-fat dairy, poultry, fish, legumes, and non-tropical vegetable oils.”
Dr Ravikeerthy M concluded, “Restricting the intake of sweets, sugary beverages, and red meat is advised. Dietary patterns such as DASH, USDA or AHA can help guide food choices based on calorie requirements and personal preferences. Reducing salt intake to less than 1.5 grams per day is recommended. Engaging in moderate to vigorous exercise for at least 150 minutes per week, spread across a minimum of five days with sessions lasting 30-40 minutes, is beneficial. Incorporating Yoga and meditation into daily activities can help reduce stress and prevent hypertension and its complications.”