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Managing High Blood Pressure – Tips For A Healthy Heart

Hypertension, A Deadly Condition & A Silent Killer

Do you know high blood pressure can be the cause of your death? According to the report by the WHO, of the estimated 220 million people in India living with hypertension, only 12% have their blood pressure under control and many of them are not aware of their condition because there are usually no warning signs. Hypertension kills more adults than any other cause and is preventable and treatable.

High blood pressure, or hypertension, is when your blood puts too much force on your blood vessels. Over time, the high pressure can cause other health problems. Hypertension, or high blood pressure, often produces no symptoms, but it can increase the risk of heart disease, stroke, and other serious health conditions. Blood pumping through the circulatory system is under pressure, much like the water in the pipes of a house. And just as too much water pressure can damage pipes and faucets, elevated blood pressure can spell trouble for your body. High blood pressure is a big problem in both men and women. About 1 in every 2 adult have high blood pressure. Many more are at a risk of it. High blood pressure is especially dangerous because you can have it for years without knowing. There’s plenty you can do to prevent, delay, and treat the condition.

Hypertension is a condition characterized by high blood pressure. The ideal blood pressure for most people will be less than 120/80 mm Hg. A person has high blood pressure if their reading is 130/80 mm Hg or higher. 

Dr Hrushikesh Vaidya, Medical Director and Chairman, Horizon Group of Hospitals said “The incidence of hypertension is rising globally, which is a serious health issue that can have life-threatening consequences. Being a silent illness, hypertension rarely exhibits symptoms in its early stages until a major complication like a heart attack, stroke, or chronic kidney disease happens. To prevent pre-hypertension from progressing to full-blown hypertension, one should make lifestyle adjustments such as increasing physical activity, eating a low-fat, low-sodium diet, abstaining from smoking and drinking, and maintaining ideal body weight.”

Dr Hrushikesh Vaidya further said “Long work hours may have an adverse effect on a person’s heart health, so those who work for long hours should ask their doctors to monitor their blood pressure over time. A study found that employees who worked 41 to 48 hours a week had a 33% higher risk of high blood pressure than their counterparts who worked fewer hours. This turned out to be accurate for both the male and females. You might be wondering if taking medication is necessary to lower your blood pressure if it is high. However, modifying one’s lifestyle is essential for managing high blood pressure. Maintaining a healthy lifestyle and controlling blood pressure can help avoid, delay, or minimize the need for medication.” 

Dr Ria Vaidya, CEO, Horizon Group of Hospitals said “Hypertension is a deadly condition which kills on the sly. Although hypertension is overall more common in males, females experience a much sharper incline in blood pressure from the third decade of life and consequently the prevalence of hypertension accelerates comparatively with age. Nearly a quarter of men and one-fifth of women in India have hypertension that increases the risk of cardiovascular, kidney disease and premature death, according to National Family Health Survey 5 data. In women, along with the factors like high salt and fat intake, sedentary lifestyle, genetics, chronic conditions such as kidney disease, diabetes, high cholesterol level and obesity, aging and hormonal imbalance, prolonged use of oral contraceptive pills, pregnancy and menopause all play an active role in the manifestation of the condition. Besides, they experience stress from their jobs as over the years their position in the family has gradually changed from bread-maker to breadwinner. In addition, when a woman reaches the peri-menopausal and menopausal stage, she becomes prone to hypertension due to hormonal changes. Hence, it is essential to monitor blood pressure along with her other medical vitals, and if the readings are continually high, she should be put on medication.”

Dr Ria Vaidya further said “In women, the types of hypertension that may manifest before or during pregnancy are chronic hypertension, gestational hypertension, pre-eclampsia or eclampsia. The older a woman gets, she is more likely to develop hypertension and the associated cardiovascular disease. It is to be noted that women with chronic hypertension are at risk of experiencing serious complications during pregnancy. There is always a chance that 5–10% of pregnancies will become complicated by hypertension, and rates are likely to rise if the patient is obese.  Therefore, careful monitoring of blood pressure in a pregnant woman by a medical practitioner before, during and after pregnancy is essential as it tends to exist silently in the body. Most importantly, when a woman is told she has high blood pressure, it’s crucial that she follows through with the recommended treatment, medications, and check-ups. It is essential to provide the patient with counselling and make clear to her the significance of adhering to her medication throughout her life, citing the risks of a stroke, damaged kidneys, damaged heart, and vision impairment

Horizon Group of Hospitals lists down 7 effective tips and methods for managing high blood pressure and maintaining your heart health 

1. Eating A Healthy Balanced Diet : Aim to eat five portions of fruit and vegetables each day.  To help manage your blood pressure, you should limit the amount of sodium (salt) that you eat and increase the amount of potassium in your diet. It is also important to eat foods that are lower in fat, as well as plenty of fruits, vegetables, and whole grains. 
2. Drink plenty of water and stay hydrated :You can stay hydrated to prevent elevation in blood pressure by consuming eight to ten glasses of water per day, which is a sufficient amount. Numerous foods are also excellent providers of water; fruits such as apples, watermelon, grapefruit, oranges, and grapes can all help you stay hydrated and healthy. Dehydration can cause slight slump that many people experience at work, so stay hydrated by drinking lots of water.
3. Start Routine Exercise : Regular physical activity can help you maintain a healthy weight and lower your blood pressure. Staying active is an important part of living well. Start slowly and then gradually pick up the pace and also frequency of workouts. Go for a walk, jog or swim. The most important thing is to get moving. Regular physical activity benefits your mood, strength and balance.
4. Stay Stress Free : Stress can take a toll on your heart and overall health. Chronic stress can raise blood pressure, increase inflammation, and contribute to unhealthy behaviour like overeating and smoking. Learning how to relax and manage stress can improve your emotional and physical health and lower high blood pressure. Stress management techniques include exercising, listening to music, focusing on something calm or peaceful, and meditating.
5. Maintain A Healthy Weight : Being overweight or having obesity increases your risk for high blood pressure. Maintaining a healthy weight can help you control high blood pressure and reduce your risk for other health problems. Carrying excess weight, especially around your waistline, can increase your risk of heart disease and other health problems. Losing weight can improve cholesterol levels, lower blood pressure, and reduce your risk of heart disease. To maintain a healthy weight, focus on eating a balanced diet and exercising regularly. If you’re overweight or obese, talk to your doctor about a safe and effective weight loss plan.
6. Quit Smoking : Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. For a healthy heart, quit smoking. Smoking can damage blood vessels and increase heart attack and stroke risk. If you do not smoke, don’t start. If you do smoke, talk to your doctor for help in finding the best way for you to quit. Many resources are available to help you quit smoking, including nicotine replacement therapy, medications, and support groups. 
7. Limiting Alcohol : Drinking too much alcohol can raise your blood pressure. It also adds extra calories, which may cause weight gain.

The Final Takeaway

Numerous medical disorders are more likely to occur in people with high blood pressure. Individuals can prevent it or control it at home as well as workplaces by working on diet, stress reduction, exercise, and other methods. It’s best to see a doctor if implementing workplace habit modifications doesn’t work or if your blood pressure is extremely high. Control your blood pressure with the help of  the above lifestyle modifications. At Horizon Group of Hospitals, we have the best heart specialists in Thane who specialize in treating hypertension symptoms through medications and through consultations.