CHANDIGARH,06.08.22-"Hypertension also known as high or raised blood pressure. Eating a healthy diet with less salt, exercising regularly and taking medication can help lower blood pressure. Blood pressure is the pressure of blood pushing against the walls of your arteries. Arteries carry blood from your heart to other parts of the body" welknown Dietitian Depinder Kaur said.

Blood pressure is measured using two numbers

  • The first number called systolic blood pressure, measures the pressure in your arteries when your heart beats.
  • The second number called diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats.

If the measurement reads 120 systolic and 80 diastolic, you would say,”120 over 80,” or write 120/80mmHG.

SYMPTOMS

If your blood pressure is extremely high, there may be certain symptoms to look out for, including:

  • Severe headaches, Nose bleed, Fatigue or confusion, Vision problems, Chest Pain, Difficulty breathing, Irregular heartbeats, Blood in the urine, Pounding in your chest, neck or ears

People sometimes feel that other symptoms may be related to high blood pressure, but they may not be:

  • Dizziness, Nervousness, Sweating, Trouble sleeping, Facial flushing

CAUSES

The most common causes of hypertension include smoking, obesity or being overweight, diabetes, lack of physical activity, high salt or alcohol intake levels, insufficient consumption of calcium potassium or magnesium, a deficiency in vitamin D, stress, aging, chronic kidney disease.

High blood pressure can cause hardening and thickening the arteries (Atherosclerosis), which can lead to heart attack, stroke or other complications. Increased blood pressure can cause your blood vessels to weaken.

Some precautions by Dietitian Depinder Kaur to control High Blood Pressure without Medication are as follows:-

  • Reducing salt intake (to less than 5grams daily).
  • Reduce Sodium in your diet.
  • Cut back on caffeine.
  • Eat more fruits and vegetables.
  • Stay away from stress.
  • Exercise daily to be physically active on a regular basis.
  • Avoiding use of tobacco and quit smoking.
  • Reducing alcohol consumption.
  • Limiting the intake of foods high in saturated fats.
  • Eliminating / reducing Trans fats in diet.
  • Low extra pounds and watch your waistline.

BEST FOODS FOR HIGH BLOOD PRESSURE-

  • Citrus fruits, Salmon and other fatty fish, Pumpkin seeds, Beans / Lentils, Berries, Pistachios, Carrots, Tomatoes / Tomatoes products, Broccoli, Greek Yogurt, Herbs & Spices, Chia / Flax seeds, Beets, Beet greens & Beet juice, Spinach

FOOD HELPS TO LOWER BLOOD PRESSURE-

  • Berries, Bananas, Beets, Dark Chocolate, Kiwis, Watermelon, Oats, Green leafy vegetables, Garlic, Fermented food, Natural Yogurt, Pomegranates, Cinnamon.

THE BEST EXERCISES TO CONTROL HIGH BLOOD PRESSURE -

  • Ten minutes of brisk or moderate walking three times a day
  • 30 minutes a day of biking or stationary cycling or three 10 minutes blocks of cycling.
  • Hiking
  • Desk tread milling or pedal pushing
  • Weight Training
  • Swimming

CONTRIBUTED BY

Dt. Depinder Kaur

DIET UNIVERSITY (+91 95019 03032)

SIRHIND - #321, Near Chungi No. 4, Opposite Lok Sewak Market & Petrol Pump, Besides

Pride Dairy, Sirhind, Punjab (140406)

MOHALI - #2607, Sector 67, S.A.S. Nagar, Mohali - Punjab (160062)