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Home › General › Understanding and Countering Hypertension: A Guide
Understanding and Countering Hypertension: A Guide

Understanding and Countering Hypertension: A Guide

September 23, 2024 by Gagan Kaur | Leave a Comment

Table of Contents show
What is Hypertension?
Symptoms of Hypertension
Measuring Blood Pressure
When Is Blood Pressure Too Low?
Importance of Daily Readings
Hypertension Check Up Routine
Mechanism behind Root Causes of Hypertension
Implications of Hypertension
Home Remedies and Ayurveda Solutions
Hypertension Maintenance Self-Care Routine
Yoga and Pranayama Asanas for Hypertension
Diet and Intermittent Fasting
1. Regular Physical Activity
2. Stress Management
3. Adequate Sleep
4. Regular Monitoring
5. Quit Smoking and Limit Alcohol
6. Socialization and Mental Health Just Click Well!
High Protein Vegetarian Diet Chart for Blood Pressure
Breakfast
Mid-Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
Beyond the Diet
Reduce the sodium
Water
Reduce Processed Foods
Takeaway: Focus More on Living Rather than Proving to be Better

What is Hypertension?

Hypertension, commonly known as high blood pressure is a long-term medical condition in which the blood pressure in the arteries is persistently raised. This could result in serious health problems like heart disease, stroke, or many other dangerous diseases.

Symptoms of Hypertension

Hypertension, often called the “silent killer”, usually shows no overt signs. Nonetheless, high blood pressure is a harmful situation by more than enough itself to trigger headaches, weak breath, or blood from the nose (nosebleeds) that create when stress numbers get to extremely hazardous ranges.

Measuring Blood Pressure

To take your blood pressure a health professional uses an inflatable cuff, which is placed around an arm and then inflated to squish the underlying artery. It contains two readings: systolic blood pressure (pressure in the arteries when the heart contracts) followed by diastolic blood pressure (pressure in the arteries when the heart relaxes between beats). A typical blood pressure reading is normally 120/80 mmHg.

Blood Pressure Readings

Your blood pressure reading is always measured with 2 numbers.

Systolic pressure (the top number): It measures the pressure in your arteries when your heart beats.

Diastolic pressure is the bottom number: It measures the pressure in your arteries when your heart is at rest between beats.

It is important to maintain blood pressure below 120/80 mmHg which roughly is known as normal blood pressure.

There are several categories of high blood pressure (hypertension) :

Stage 1: Systolic between 130-139 or diastolic between 80-90 mm Hg;

Stage 2: Systolic pressure is 140 mmHg or more, and/or diastolic pressure is 90 mmHg or higher.

Stage 3: Hypertensive crisis-systolic pressure of 180mmhg or more and/or diastolic Pressure of 120mm. This level of ankle swelling is a medical emergency that needs to be addressed right now.

This advice is based on new guidelines issued by the American Heart Association and American College of Cardiology1.

When Is Blood Pressure Too Low?

low blood pressure symptoms dizziness headache

Hypotension, or low blood pressure, occurs when the force of your blood against your artery walls is abnormally low.

In general, low blood pressure can be stated as anything less than 90/60 mmHg. But remember this is a rough guideline, and some sky-high blood pressure people feel just fine with that level.

You may experience dizziness, lightheadedness, fainting, fatigue, or blurred vision if your blood pressure is too low. If you do have any of these symptoms, please seek help from a healthcare professional.

Importance of Daily Readings

Daily monitoring of the blood pressure is a must if an individual has hypertension. This information about the impact of treatments and history leads to a significant amount used by healthcare providers to adjust medications and lifestyle interventions.

Hypertension Check Up Routine

To create a habit, measure the pressure at the same time, preferably in the morning and evening. Relax quietly for 5 minutes before measuring and do not drink caffeine or exercise 30 minutes prior.

Mechanism behind Root Causes of Hypertension

High blood pressure can either be primary (essential), which means there is no recognizable cause, or secondary, which has an underlying diagnosis such as kidney disease or hormonal disorders. Based on pathophysiology, includes the complexity of an interaction with genetic, environmental, and lifestyle factors contributing to a rise in cardiac output or systemic vascular resistance.

Implications of Hypertension

implications of hypertension

If you have uncontrolled high blood pressure, it is more than likely that your health has already developed some type of problem from it – heart attack, stroke, kidney damage, or vision loss. It is a major risk factor for heart disease, and can also impact cognitive function.

What Should You Do as Natural is the Best Doctor Advice and Treatment Option

Doctors also suggest some lifestyle modifications together with conventional drugs such as ACE inhibitors, beta-blockers, diuretics, and calcium channel blockers. Adherence to their treatments, he continued, is just as important.

Home Remedies and Ayurveda Solutions

Dietary changes, exercise, and simplification of stress reduction are some of the natural ways to help manage hypertension. Ashwagandha, Arjuna, and Brahmi are a few herbs used in Ayurvedic medicine for managing blood pressure.

Hypertension Maintenance Self-Care Routine

A self-care regimen consists of two 2-week periods – one with a change in blood pressure and one without it. Each of these consist of regular physical activity, a healthy diet, lower salt intake, stress management methods, appropriate sleep duration, and periodic measurement of blood pressure. Being consistent in these areas can do a great deal to control hypertension.

Yoga and Pranayama Asanas for Hypertension

Yoga manages hypertension, relaxes, and reduces stress. Further, yoga including light postures such as Shavasana or Viparita karani can bring about positive effects.

yoga and pranayama for hypertension control

Pranayama –Breathing Exercise It can also be advised to practice Nadi Shodhana alternatively called alternate nostril breathing and Anulom Vilom. But skip Kapalabhati and Bhastrika pranayamas, which call for more forceful breathing that can spike your blood pressure.

Diet and Intermittent Fasting

The second way to lower your pulse and protect your heart organ is by eating healthy fruits, vegetables, and whole grains (all fiber-rich foods) with lean protein. You also want to avoid eating too much salt, caffeine, and alcohol). While IF can be beneficial in reducing weight and controlling blood pressure levels, it is not an option suitable for everyone and should be supervised in a medical setting.

If you have high blood pressure here is a daily self-care routine for patients with hypertension.

1. Regular Physical Activity

Get at least 30 minutes of moderate to vigorous exercise on most days. This might comprise activities like walking, cycling, swimming, or yoga.

2. Stress Management

Do some relaxation techniques like meditation, deep breathing exercises, or mindfulness; You can include Yoga and Pranayama (breathing exercises) for relieving stress.

3. Adequate Sleep

The goal is 7 — 9 hours of actual sleep per night. Go to sleep and wake up at the same time each day & establish a calming pre-sleep routine.

4. Regular Monitoring

Regularly check your blood pressure with a log of the readings, This aids in monitoring of treatment and alteration if required.

5. Quit Smoking and Limit Alcohol

Quit smoking, which is important, but also moderate alcohol (<1 drink/day for women, <2 drinks for men).

6. Socialization and Mental Health Just Click Well!

Partake in hobbies, exercise, read books or write logs, and engage in social interactions that are uplifting for the mind.

High Protein Vegetarian Diet Chart for Blood Pressure

diet chart vegetarian for hypertension

Breakfast

Option 1: Porridge with berries and a sprinkle of chia seeds, with low-fat milk or fortified soy.

Option 2: Whole grain toast with avocado and cherry tomatoes

Mid-Morning Snack

Small Apple / Banana and 1 tablespoon of Almond Butter

Lunch

Choice 1: Salad (quinoa salad with mixed greenery, chickpeas, cucumber, cherry tomatoes, and olive oil-lemon juice dressing)

Choice 2: Lentil Soup + Steamed Broccoli & Brown Rice

Afternoon Snack

1/2 cup raw, unsalted almonds or walnuts and 1 pear or 1 orange

Dinner

1 of the following: stir-fried tofu with bell peppers, zucchini and snap peas in low-sodium soy sauce on brown rice

A Grilled Vegetable Sandwich on Whole Grain Bread with Hummus, and Mixed Green Salad topped with shredded carrots and dressed with a light vinaigrette

Evening Snack

A small bowl of mixed berries or a cup of low-fat Greek yogurt with a tablespoon of flaxseeds

Beyond the Diet

Reduce the sodium

The reduction of salt and opting for low-sodium products. Drinks low- or no-calorie beverages — think water, seltzer, unsweetened iced teas, and coffees (and lay off the sweetener.Again.)Decorate meals with herbs and spices rather than salt.

Water

Water, water, and more water all day long! Reduce caffeine and avoid sweetened beverages.

Reduce Processed Foods

Cut back on any high-calorie, nutritionally-deficient foods that are packed with sodium and unhealthy fats.

Caution: This diet chart is only an extensive guide. Dietary needs are highly individual and talking with a healthcare provider or registered dietitian can help to create an appropriate eating plan for you.

Takeaway: Focus More on Living Rather than Proving to be Better

stress free living for hypertension

Hypertension management is a long-term process combining conventional treatments with lifestyle change and holistic approaches. A healthful, whole-foods-based diet and regular exercise alongside stress-management practices and emotional resilience can dramatically improve your ability to manage blood pressure — not to mention the rest of your life. Always remember, that regular monitoring and compliance with treatment plans is the key to avoiding complications and leading a healthy life.

Disclaimer: This information is intended for educational purposes only and should not replace professional medical advice. Always consult with a healthcare provider before starting any new treatment regimen or lifestyle change.

References:

  • American Heart Association: https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings   
  • FDA: https://www.fda.gov/drugs/special-features/high-blood-pressure-understanding-silent-killer   
  • Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-
  • National Heart, Lung, and Blood Institute (NHLBI): https://www.nhlbi.nih.gov/health/low-blood-pressure
  • Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/low-blood-pressure/symptoms-causes/syc-20355465
  • American Heart Association: https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/low-blood-pressure-when-blood-pressure-is-too-low   
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