When blood pressure is consistently higher than the normal levels, it’s defined as hypertension. Generally, with various activities we perform, there may be some fluctuations in the blood pressure values. However, in hypertension the increase may be seen significantly and continuously, associated with certain symptoms. Before reading further about hypertension, let us understand what blood pressure actually is.

Blood pressure is the pressure of blood pushing the arteries (arteries carry blood to the heart). The blood pressure is measured using 2 values namely systolic and diastolic. Simply put, systolic is the pressure in the arteries when the heart is beating, and diastolic is the pressure when the heart is resting between the heartbeats. The standard blood pressure is 120/80 mm Hg.

When is high blood pressure considered as hypertension?

As stated earlier, a consistent high value for a longer period of time can be diagnosed as hypertension. Let us see the categories below:

  • Elevated blood pressure: when the systolic value ranges from 120 to 129 mm Hg and diastolic value is 80 mm Hg.
  • Stage 1 hypertension: when systolic from 130 to 139 mm Hg and diastolic is between 80 and 89 mm Hg.
  • Stage 2 hypertension: when the systolic is 140 mm Hg or higher and the diastolic 90 mm Hg or higher.

The blood pressure over 180/120 mm Hg is considered hypertensive emergency and needs immediate doctor attention.

Although there is clear distinction in understanding the different categories of hypertension, the main drawback is the identification of the condition itself. Only a few nonspecific symptoms like headache, shortness of breath, nosebleeds can be noticed in high levels of blood pressure but they cannot conclusively prove that a person is suffering from hypertension. So, the only way to identify is to monitor regularly and keep a watch.

How to measure blood pressure?

The process of checking blood pressure is quite simple. It can be either measured at a hospital or health care center by a doctor or nurse or even at home. In hospitals they use a sphygmomanometer and at home one can use self-measured blood pressure (SMBP) monitoring equipment. Regular monitoring is recommended for people above 40 years since high blood pressure can lead to several other complications which untreated can be dangerous.

Complications of hypertension:

Heart disease: Since high blood pressure can damage the arteries which can decrease the flow of blood to the heart. This can cause complications and can lead to heart disease and even cardiac arrest.

Stroke or brain related issues: High blood pressure can cause damage to the arteries which may either burst or block the supply of oxygen and blood which can lead to stroke. The lack of oxygen can cause disabilities like lack of speech, movement etc. It may cause dementia if unattended for a longer period of time.

 Other health issues affecting the kidneys and eyes may also arise.

 Risk factors of Hypertension:

There are a lot of risk factors when it comes to hypertension. We need to understand it and try to eliminate the ones wherever applicable. These include:

  •  Age: The risk of increased blood pressure can increase with age. So regular monitoring is necessary, specifically if you are above 40 years of age.
  •  Family history: If any close family members are diagnosed with hypertension, this could indicate high risk too. 
  •  Obesity: Weight gain can cause changes in overall functioning of the body and blood vessels which can increase the risk of hypertension.
  •  Lack of exercise: There can be increased risk of obesity with no or very less exercise, which may further result in hypertension.
  •  Electrolyte balance: Adding too much table salt can increase blood pressure since sodium present in the salt can lead to fluid retention. In the same way, potassium, if decreased in the body can cause an electrolyte imbalance resulting in hypertension. 
  •  Stress: Increased stress can cause a spike in blood pressure and is one of the major causes of hypertension. 
  •   Pregnancy
  •   Alcohol and smoking

Lifestyle & dietary modifications to regulate hypertension:

To maintain blood pressure at a neural level, there are few lifestyle modifications that can be done to prevent hypertension. Here are a few:

1.  Keeping body weight under check is very important for overall health and as well in controlling the blood pressure.

2. Regulating the salt content in the food is pretty important. Try avoiding processed and preserved foods since they may contain added salt and other additives.

3.  Doing moderate intensity aerobic exercises like walking and jogging has been found effective in keeping blood pressure under check.

4.  Water intake is important for salt balance in the body and to flush out toxins. So, drinking sufficient water will help with blood pressure balance.

5.   Smoking and alcohol consumption are meant to be kept limited since they are primary risk factors.

6.  Trying to keep stress at bay and getting a proper sleep of 7-8 hours daily will help in maintaining the blood pressure. Doing de-stressing activities like listening to music, reading a book, walking out in nature can also be helpful.

7.  And lastly and most importantly, having a healthy balanced diet plays a huge role in maintaining blood pressure. Few things to follow:

  • Inclusion of fruits and vegetables since they are high in micronutrients especially potassium which will help in balancing the salts in the body. Potassium rich foods include millets, beans, lentils, green leafy vegetables, tomato, sweet potato, ladies finger, radish, cucumber, mushroom, broccoli, banana, avocado, pomegranate, guava, nuts, dried fruits, tender coconut water.
  • As mentioned above, reducing the intake of sodium is crucial. So, adding extra salt in foods or keeping salt in the table can be avoided. General addition during cooking should also be kept under control.
  • Maintaining a cholesterol level is also important. So, including healthy fats through nuts, seeds and cold pressed oils and reducing the unhealthy fats like Vanaspati, excess ghee can be helpful.
  • A General balanced diet with whole grains like brown rice, oats and pulses are also to be included for overall health.
  • DASH (Dietary Approaches to Stop Hypertension) diet can be followed. These include having a food low on sodium, rich on potassium, calcium, magnesium, fiber and protein and low on saturated fats. Basically, a well-balanced diet to maintain blood pressure thereby preventing hypertension.

All these modifications in food and lifestyle are important for overall maintenance of blood pressure. Since hypertension can cause other complications, it is good to monitor blood pressure once in a while especially as we age. 

As the old saying goes, “prevention is better than cure”, let’s always keep our health a priority.