Hypertension and Heart Health: Tips to Keep BP in Check

Dr.Ashish Agarwal, 3 mins read

High blood pressure, or hypertension, is a silent but serious condition. It is one of the primary risk factors for many severe health conditions like heart disease and stroke. The bad news is that hypertension is gradually becoming a common problem in India. 

According to a report by BMC Public Health, the overall prevalence of hypertension in India is 22.6% among men and 21.2% among women. The prevalence is higher in urban areas (25%) than in rural areas (21.4%).

These figures are staggering and a warning to be more cautious. Thus, managing blood pressure is essential. Here is how you can do this.

What Is Blood Pressure? 

An adult's heart beats 60 to 100 times a minute at rest. Each time the heart beats, the oxygenated blood goes from the heart to the arteries. Arteries further carry the blood to other body organs and tissues. The amount of pressure by which the blood is pushed against the walls of arteries is called blood pressure. Blood pressure is measured with two numbers: 

Systolic pressure (The first and higher number in BP machine):  Measures pressure inside the arteries when the heart beats.

Diastolic pressure (The second and lower number in the BP machine):  Measures the pressure inside the arteries when the heart is at rest between two heartbeats.

A blood pressure of less than 120/80 mmHg is considered normal blood pressure. In this figure, 120 is the systolic pressure, and 80 is the diastolic pressure. 

• Elevated blood pressure:  The systolic pressure is between 120 and 129, and the diastolic pressure is less than 80. 
• Hypertension stage 1:  The systolic pressure is between 130 and 139, and the diastolic pressure is between 80 and 89.
• Hypertension Stage 2:  The systolic pressure is 140 or higher, and the diastolic pressure is 90 or higher.
• Hypertensive crisis:  The systolic pressure is higher than 180, and the diastolic pressure is higher than 120.

If the blood pressure inside the arteries is too high, the heart has to work hard, which raises the risk of heart attack or other health conditions. That’s why keeping the BP in check and within a normal range is critical.

Symptoms 

Most people with high blood pressure don’t notice any symptoms. Those who experience it can have the following symptoms:

• Headaches
• Shortness of breath
• Nosebleeds  

Risk Factors 

• Genetic predisposition
• Aging
• High sodium intake
• Lack of physical activity
• Obesity
• Stress
• Low potassium levels
• Pregnancy
• Smoking and excessive alcohol consumption

Effective Ways to Control High Blood Pressure

1. Eat a healthy diet: Eat more fruits, vegetables, and whole grains. Reduce sodium intake and avoid processed foods.
2. Exercise regularly: Engage in at least 30 minutes of moderate exercise daily.
3. Maintain a healthy weight
4. Limit alcohol and quit Smoking
5. Manage stress: Practice relaxation techniques like yoga and meditation. Find activities that you enjoy. 
6. Get enough sleep of 7 to 9 hours daily
7. Monitor blood pressure regularly
8. Take your prescribed medications on time
9. Follow up with your doctor periodically

When to See a Doctor

If you have persistently high blood pressure despite lifestyle changes, seek medical attention. Medications may be necessary to keep it under control. You can consult us at Aakash Healthcare, where we have a team of experts with years of experience in treating a range of health conditions, including high blood pressure.