HEALTHFACT99: HIGH BLOOD PRESSURE OR HYPERTENSION

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HIGH BLOOD PRESSURE

HYPERTENSION

OVERVIEW: -

High blood pressure or Hypertension can happen to anybody; anywhere and everybody should know about it, its causes and tips to control High blood pressure. This article contains a brief description in a simple way about

What high blood pressure is?
High blood pressure reason
High blood pressure causes
The risk factor of high blood pressure
Types of high blood pressure
Symptoms and sign of high blood pressure
High blood pressure diagnosis
High blood pressure measurement
High blood pressure complication

High blood pressure during pregnancy
High blood pressure treatment
High blood pressure home remedy
Acupressure treatment for high blood pressure
Tips to control high blood pressure
Blood pressure chart
Yoga for high blood pressure
High blood pressure diet
DASH diet
Control high blood pressure during pregnancy.

INTRODUCTION:-

Now a day’s High blood pressure or Hypertension is a worldwide issue and one of the leading causes of stroke and heart disease. The mortality rate is around 7.5 million people worldwide every year. Worldwide, high blood pressure causes 57 million disability-adjusted life years (DALYs) or 3.7% of total DALYS. High blood pressure rates around the world, using readings from over 19 million adults in 200 countries. It is quite common. In fact, it’s expected that nearly half of American adults will now be diagnosed with this condition and can affect nearly everyone eventually. High blood pressure if not controlled, may increase the risk of serious health problems, including heart SocialBar_1 JS SYNC (NO ADBLOCK BYPASS) attack and stroke.

What High Blood Pressure is?

High blood pressure is a condition in which force of the blood against the artery walls is high enough for a long time that it may eventually cause health problems, such as heart disease. High blood pressure or hypertension occurs when the arteries cannot dilate properly to accommodate the changes in blood flow. Abnormally high blood pressure is a real problem that may lead to heart attack and stroke. Over time, excessive pressure on the walls of arteries may cause arterial damage also.

High Blood Pressure reasons:-

Blood pressure is the pressure of blood on the walls of the arteries as it circulates through the body. Blood pressure is highest at the aorta and gradually decreases as it enters smaller and smaller blood vessels (arteries, arterioles, and capillaries). Blood pressure is determined both by the amount of blood which heart pumps and the amount of resistance to blood flow in the arteries. The more blood heart pumps lead to the narrower of arteries, cause higher blood pressure. Narrow arteries increase the resistance. The narrower arteries are, the higher the blood pressure will be.

High Blood Pressure causes:-

Increase Cardiac output: - Blood pressure increases with increased cardiac output. Cardiac output is the volume of blood flow from the heart through the ventricles and measured usually in liters per minute (L/min). It is calculated by the stroke volume multiplied by the heart rate. There are some factors causes increase cardiac output by elevating heart rate or stroke volume or both. The factors include; thyroid hormones, sympathetic stimulation, the catecholamine’s epinephrine, and norepinephrine, and increased calcium ion levels.
Increased Peripheral resistance:-Increase peripheral vascular resistance causes high blood pressure. It refers to compliance, which is the ability of any compartment to expand to accommodate increased content. In the case of a vascular disease like atherosclerosis or arteriosclerosis, compliance is reduced and resistance to blood flow increased. This results in higher pressure within the vessel and reduced blood flow and causes high blood pressure.
Increase Viscosity of blood:-Viscosity of blood is a measure of thickness due to the presence of plasma proteins and a formed element in the blood. Its viscosity is five times greater than water. The viscosity of blood affects dramatically on blood pressure. Increase of which causes an increase in blood pressure.
Increased elasticity or rigidity of vessel wall: - Elasticity refers to the capacity of vessel walls to resume its normal shape after stretching and compressing. If artery walls were rigid and unable to expand, their resistance to blood flow will increase greatly and cause high blood pressure.

Risk factors of High Blood Pressure:-

Uncontrolled Factors are:-

Age: - The risk of high blood pressure increases according to age. There is arteriosclerosis or hardening of arteries that develop with the increase in age. Older a person is that he or she will have a greater risk for high blood pressure, especially elevated systolic readings.

Race: African and Americans develop high blood pressure more often than others. They develop high blood pressure at a younger age and develop severe complications sooner in life.
Socioeconomic status: High blood pressure is found commonly among the less educated and lower socioeconomic groups.
Family history (heredity): The tendency to have high blood pressure may run in families.
Gender: Generally men have a greater chance of developing high blood pressure than women.

Factors which can be controlled:-

Obesity: The blood pressure rises, as body weight increases. It is defined as having a body mass index (BMI) greater than 30 kg/m. Overweight (BMI of 25-30 kg/m) is one of the major risk factors of high blood pressure. Obese people have two to six times more risk to develop high blood pressure than people whose weight is within a healthy range. Not only the degree of obesity is important, but also the manner of body accumulation of extra fat is important. People having central obesity (who gain weight around the belly) have greater health risks for high blood pressure than who have store fat around their hips and thighs.
Sodium (salt) sensitivity: - Too much sodium in the diet can cause retention of fluid in the body, which increases blood pressure Some people have high sensitivity to sodium (salt), and blood pressure increases if they use salt. Reducing sodium intake advised lowering their blood pressure.
Too little potassium in your diet. Potassium helps to maintain the balance of the sodium amount in cells. Lack of potassium in diet or retain enough potassium causes the accumulation of too much sodium in the blood.
Alcohol use: Drinking alcohol tends to raise blood pressure in those who are sensitive to it. Over time, heavy drinking can damage the heart. Having more than one drink a day for women and more than two drinks a day for men may cause high blood pressure.
Use of Birth control pills (oral contraceptive):- Some women who are taking oral contraceptive pills have a risk to develop high blood pressure.
Lack of exercise (physical inactivity): A sedentary lifestyle leads to the development of obesity and high blood pressure.
Using tobacco. Tobacco may raise blood pressure temporarily. The chemicals in tobacco can damage the lining of artery walls and can cause narrowing of arteries and increase the risk of heart disease. Secondhand smoke also can increase heart disease risk.
Medications: Medications used for symptoms like cold and flu such as pseudoephedrine, diet pills, stimulant (amphetamines) may raise blood pressure.

Types of High blood pressure:-

There are two types of high blood pressure

Primary (essential) high blood pressure:-

This is also called essential hypertension. This kind of hypertension is quite common with no identifiable cause and tends to develop gradually. Some factors may play a role in the development of this type of Hypertension. These factors include:

Genes: Some people are predisposed genetically to hypertension. This may be from genetic abnormalities inherited from parents.
Physical changes: If something in the body changes, it reflects some experiencing issues throughout the body. High blood pressure is one of those issues. For example, changes in kidney function due to aging may upset the body’s natural balance of salts and fluid. This change may cause blood pressure to increase.
Environment: Over time, an unhealthy lifestyle like lack of physical activity and poor diet affects the body. An unhealthy lifestyle can lead to weight problems. Being overweight or obese can increase the risk of high blood pressure or hypertension.

Secondary high blood pressure:-

Secondary high blood pressure(hypertension) occurs suddenly and can become more severe than primary hypertension. Several conditions which cause secondary hypertension include: -

Kidney disorders
Adrenal gland tumors
Obstructive sleep apnea
Thyroid disorders
a congenital defect in blood vessels
Some medications, such as birth control pills, cold remedies, decongestants, over-the-counter pain relievers.
Illegal drugs, like cocaine and amphetamines
Chronic use of alcohol

Symptoms and Signs of High Blood Pressure:-

Hypertension develops over the course of several years and causes no symptoms usually, called the silent killer. People having high blood pressure usually don't know it until their blood pressure is measured. People with continuously elevated blood pressure may develop complications.

Symptoms of severe hypertension include; headache, shortness of breath, nosebleeds, flushing, dizziness, chest pain, visual changes, blood in the urine.
High blood pressure brain symptoms include headache, dizziness, blurred vision, nausea, and vomiting.
High blood pressure heart symptom includes chest pain, shortness of breath, weakness, nausea, and vomiting.

Hypertensive Emergency or malignant Hypertension:-

Normal blood pressure is below 120/80. Malignant hypertension is a rapidly developing high blood pressure which typically above 180/12, causes organ damage.

When to see a doctor:-

Blood the pressure is taken as part of a routine checkup.
The blood pressure reading at least every two years starting at age 18. Age 40 or older or 18 to 39 with a high risk of high blood pressure, advised checking for a blood pressure reading every year.
These symptoms require immediate medical attention and don’t occur in everyone with hypertension, but waiting for symptoms of this condition to appear could be fatal. If anyone has a family history of heart disease or have risk factors for developing the condition, then blood pressure checkup twice a year is recommended.

High blood pressure Diagnosis:-

Diagnosing hypertension is mainly done by taking a blood pressure reading. Blood pressure must be a part of a routine visit. A hypertension diagnosis is rarely done after just one reading. That’s because the environment can contribute to increased blood pressure, such as the stress and also, blood pressure levels change throughout the day.
If blood pressure remains high, some more tests can be advised to rule out underlying conditions. These tests can include -Urine test, Cholesterol level, ECG, Ultrasound, etc. These tests help to identify any secondary issues causing elevated blood pressure. During this time, the treatment of hypertension may begin. Early treatment may reduce the risk of lasting damage.

Blood Pressure number means:-

A blood pressure reading, given in millimeters of mercury (mm Hg), and blood pressure recorded as two numbers. For example, 120/80 mm Hg (millimeters of mercury).
The top, a larger number (systolic pressure):- This is the first, or top, a number which indicates the pressure in arteries when heartbeats and pumps out blood.
The bottom, a smaller number (diastolic pressure):- This is the second, or bottom, number and is the reading of the pressure in your arteries between beats of the heart.
Both numbers are important. But after age 50, the systolic reading is more significant. Isolated systolic hypertension is a condition in which the diastolic pressure is normal (less than 80 mm Hg) but systolic pressure is high (greater than or equal to 130 mm Hg). This is a common type of high blood pressure in people older than 65.

Blood pressure Measurement:-

Blood pressure is measured with a blood pressure cuff and measurements are usually taken at the upper arm over the brachial artery.
It's important to use an appropriate-sized arm cuff and should be measured in both arms
To measure blood pressure usually placed an inflatable arm cuff around arm and measure blood pressure using a pressure-measuring gauge.
Measures were taken for correct Reading:-No special preparations are needed for a blood pressure measurement test. But there are something’s to follow:-
Advised to wear a short-sleeved shirt, it can easy access to arm to perform the test.
Before the test advised to empty the bladder and avoid eating, drinking caffeinated beverages and smoking for one hour before.
some medications such as cold medicines, anti-inflammatory drugs, antidepressants, birth control pills and others which can affect blood pressure should be avoided before testing.
Don't stop taking any prescription medications which may affect blood pressure without doctor's advice before testing.
It is important to sit in one position with a relaxing body and mind at least half an hour before testing for correct reading.
Risks:-Having a blood pressure test doesn't pose any risks to health. The squeezing of an inflated blood pressure cuff on arm may be uncomfortable, but it should last only a few seconds. Occasionally a few tiny red painless spots (petechia) appear after the text just below the location of the cuff, especially if using antiplatelet drugs.
The procedure of Blood pressure Measurement:-The test is performed best by seating in a chair and arm should be supported, resting on a table at heart level. An inflatable cuff is wrapped around the top part of the arm so that the bottom of the cuff is just above the elbow. The cuff is attached to a dial, digital display or a device that looks similar to a thermometer. An appropriate-sized arm cuff and a properly calibrated device should be used.
Throughout the test, I advised not to talk or move the arm. First, the pulse at the wrist if feeling and then the readings were taken with the sphygmomanometer, checking for when the pulse is felt like the air deflates from the cuff. By this how much air to pump into the cuff to accurately measure blood pressure can be figured out. After finding a pulse from an artery, the stethoscope is positioned above the elbow to listen for the blood flow. Then begin inflating the cuff with a small hand pump. The cuff is inflated to momentarily stop the blood flow through the artery in the arm. A valve is opened on the hand pump to slowly release the air in the cuff and continue to listen to the pulse with a stethoscope to record the readings. At least three follow-up blood pressure checkup is necessary to confirm high blood pressure because the blood pressure can vary from moment to moment and day to day.

Tracking of blood pressure readings:-

It can be helpful in diagnosing or monitoring high blood pressure by a recording of readings in a blood pressure log, whether on paper or electronically, which gives the option of sharing the data with health care providers and family members.

A 24-hour blood pressure monitoring test (ambulatory blood pressure) is recommended to confirm the high blood pressure.
The reading is taken off with pressure cuff, so, for an accurate reading, its importance is a cuff that fits. An ill-fitting cuff may give inaccurate readings.

Measure blood pressure at home:-

Blood pressure can be evaluated at home by using a machine that automatically measures the pressure in pulse to determine the systolic and diastolic blood pressure. In this case, it's not necessary to search for the pulse with a stethoscope.

It is an important way to check:-

Whether Blood pressure treatment is working or not
To record the reading regularly for the calculation of doses of medication.
To avoid complication by diagnosing the worsening high blood pressure in proper time.

Home blood pressure monitors are widely available, but it isn't a substitute for medical visits and may have some limitations. A validated device should be used and check its accuracy once a year. Devices that measure the blood pressure at the wrist or finger aren’t recommended by the American Heart Association.

Categories define blood pressure readings for adults:-

Healthy:- Healthy blood pressure reading is less than 120/80 millimeters of mercury (mm Hg).
Elevated:- Systolic number is between 120 and 129 mm Hg, and the diastolic number is less than 80 mm Hg. In this case, lifestyle changes help to reduce.
Stage 1 hypertension: - This stage, the systolic number is between 130 and 139 mm Hg and the diastolic number is between 80 and 89 mm Hg.
Stage 2 hypertension: - In this stage, the systolic number is 140 mm Hg or higher, or the diastolic number is 90 mm Hg or higher.
Hypertensive crisis: - Here, the systolic number is over 180 mm Hg, or the diastolic number is over 120 mm Hg. Blood pressure in this range requires immediate medical attention. In this condition, if any symptoms such as chest pain, headache, shortness of breath, or visual changes occur, medical care in the emergency room is needed.

High Blood pressure Complications:-

The excessive pressure on artery walls caused by high blood pressure can damage the blood vessels, as well as organs of the body. The uncontrolled higher blood pressure for a long time may cause, greater damage. Because hypertension is a silent condition, it causes damage to the body for years before symptoms become obvious. If hypertension isn’t treated, results in fatal, complications. Uncontrolled high blood pressure may lead to complications including:-

Structural Complication:-

Damaged arteries:-Healthy arteries are flexible and strong. Blood flows freely and unobstructed through healthy arteries and vessels. High blood pressure makes arteries tougher, tighter, and less elastic. This damage makes it easier for dietary fats to deposit in arteries and restrict blood flow. This damage leads to increased blood pressure, blockages, and, eventually, heart attack and stroke.
Damaged heart: - High blood pressure force heart to work too hard. The increased pressure in blood vessels forces the heart’s muscles to pump more frequently and with more force than a healthy heart should have to, which may cause an enlarged heart. An enlarged heart increases the risk for the following:-heart failure, arrhythmias, sudden cardiac death, heart attack, etc...
Damaged brain: - The brain relies on a healthy supply of oxygen-rich blood to work properly. High blood pressure reduces the brain’s supply of blood, leads to; temporary blockages of blood flow to the brain (ischemic attacks). The blockages of blood flow cause brain cells to die, which is known as a stroke. Uncontrolled hypertension also affects memory and the ability to learn, recall, speak, and reason.

Functional complication:-

Heart attack or stroke. High blood pressure causes hardening and thickening of the arteries (atherosclerosis), which lead to a heart attack, stroke or other complications.
Aneurysm. Increased blood pressure causes blood vessels to weaken and bulge, forming an aneurysm and If an aneurysm ruptures, it can be life-threatening.
Heart failure. To pump blood against the higher pressure in vessels, the heart has to work harder, which causes the walls of the heart's pumping chamber to thicken (left ventricular hypertrophy) and the thickened muscle may want a hard time for pumping enough blood to meet the body's needs, which can lead to heart failure.
Weakened and narrowed blood vessels in kidneys, which prevent these organs from functioning normally.
Thickened, narrowed or torn blood vessels in the eyes, which result in vision loss.
Metabolic syndrome. This is a combination of the cluster of disorders of the body’s metabolism, including increased waist circumference; high triglycerides; low high-density lipoprotein (HDL) cholesterol, the "good" cholesterol; high blood pressure and high insulin levels. These conditions are more likely to develop diabetes, heart disease, and stroke.
The trouble with memory or understanding. Uncontrolled high blood pressure may affect the ability to think, learn and remember. Trouble with memory or understanding is quite common in people with high blood pressure.
Dementia. Narrowed or blocked arteries limit blood flow to the brain, leads to a certain type of dementia (vascular dementia). A stroke that interrupts blood flow to the brain also causes vascular dementia.

Resistant hypertension:-

It is the condition when the blood pressure is difficult to control. People with the controlled high blood pressure but taking different types of medications at the same time to achieve that control is considered to have resistant hypertension. Having resistant hypertension doesn't mean blood pressure will never get lower. Healthy lifestyle changes, such as eating a healthy diet with less salt, maintaining a healthy weight and limiting alcohol are suggested. Change high blood pressure medications to come up with the most effective combination and doses. Adding an aldosterone antagonist such as spironolactone (Aldactone), which can lead to control of resistant hypertension.

High blood pressure during pregnancy:-

Women with hypertension can deliver healthy babies. But it can be dangerous to both mother and baby if it’s not managed during the pregnancy. The condition may reverse itself once the baby is born or may increase the risk of developing hypertension later in life.
Women with high blood pressure are likely to develop the following complications:-
pregnant women with hypertension may lead to decreased kidney functions.
Babies born to mothers with hypertension may bear prematurely or have a low birth weight.
Women having hypertension during their pregnancies is more likely to have high blood pressure problems later in life.
Pregnant women with hypertension may develop preeclampsia during their pregnancy. This condition of increased blood pressure can cause kidney dysfunction. This results in high protein levels in the urine, problems with liver function, fluid in the lungs, or visual problems. If this condition worsens, the risks increase for the mother and baby. Preeclampsia may lead to eclampsia which causes seizures.
High blood pressure problems in pregnancy are an important cause of maternal death in the United States.
Complications for the baby are; low birth weight, early birth, and stillbirth.

High Blood Pressure Treatment:-

Treating hypertension does not erase or reverse the effects of uncontrolled hypertension, but it lowers the risks for future problems.
Blood pressure treatment goal should be less than 130/80 mm Hg if; a healthy adult age 65 or older, a healthy adult younger than age 65 with a 10 percent or higher risk of developing cardiovascular disease in the next 10 years and chronic kidney disease, diabetes or coronary artery disease
High blood pressure treatment includes both prescriptions medication and healthy lifestyle changes. If it isn’t treated in proper time, it could lead to health issues, including heart attack and stroke. Treatment management of high blood pressure depends on its type.
In the case of primary hypertension, lifestyle modification is advised. If lifestyle changes alone aren’t enough, they may follow medication.

Medication for high blood pressure:-

The medications used to treat hypertension include:-

Alpha-beta blockers: - Alpha-beta blockers reduce nerve impulses to blood vessels and slow the heartbeat to reduce the amount of blood which must be pumped through the vessels. They include carvedilol (Coreg) and labetalol (Trandate).
Beta-blockers:- These make the heartbeat slower. Beta-blockers reduce the amount of blood pumped through the arteries with each beat, which lowers blood pressure. It blocks certain hormones of the body which raises the blood pressure. These medications reduce the workload of the heart and open the blood vessels, causing the heart to beat slower and with less force. These include acebutolol (Sectral), atenolol (Tenormin) and others. Beta-blockers aren't usually prescribed as the only medication, but they may be effective when combined with other blood pressure medications.
Renin-inhibitors. Aliskiren (Renin inhibitor) slows down the production of renin, an enzyme produced by kidneys which stops a chain of chemical steps that increase blood pressure.
Diuretics: High sodium levels and excess fluid in the body can increase blood pressure. These are also called water pills, which help kidneys remove excess sodium from the body. As the sodium leaves, extra fluid in the bloodstream moves through urine, which helps to lower blood pressure.
ACE inhibitors: - Angiotensin is a chemical that causes blood vessels and artery walls to tighten and narrow. ACE (Angiotensin Converting Enzyme) prevents the body from producing angiotensin, which helps blood vessels to relax and reduces blood pressure. Medications such as; lisinopril (Kestrel), benazepril (Lotensin), captopril (Capoten). People with chronic kidney disease get benefit from having an ACE inhibitor as one of the medications.
Angiotensin II receptor blockers (ARBs): While ACE inhibitors stop to create angiotensin, these block angiotensin from binding with receptors. Without the chemical, blood vessels remain to relax and lower blood pressure.
Aldosterone antagonists: - These medications block the effect of a natural chemical that causes salt and fluid retention and contributes to high blood pressure.
Calcium channel blockers: - They block the calcium from entering the cardiac muscles of the heart, which leads to less forceful heartbeats and lower blood pressure. These also help the blood vessels to relax and further lowering blood pressure. Grapefruit juice interacts with some calcium channel blockers and results in a higher risk of side effects.
Alpha-2 agonists: - This type of medication changes the nerve impulses which cause blood vessels to tighten and helps blood vessels to relax, which reduces blood pressure.
Central-acting agents:-These prevent the brain from signaling nervous system to increase heart rate and narrow blood vessels. These medications include clonidine, guanfacine, and methyldopa.
Vasodilators:-These medications, work directly on the muscles in the walls of arteries, preventing the muscles from tightening and arteries from narrowing.

High Blood Pressure Home Remedies:-

Basil: - Basil contains the chemical eugenic, which may block the substances that tighten blood vessels and lead to a drop in blood pressure. Add the fresh leaves to pasta, soups, salads, and casseroles.
Cinnamon: - cinnamon lowered both sudden-onset and prolonged high blood pressure. It is a tasty seasoning which requires little effort to include in the diet. Cinnamon can be included in diet by sprinkling it on breakfast cereal, oatmeal, and even in coffee. Cinnamon also enhances the flavor of stir-fries, curries, and stew.
Cardamom:-This is a seasoning that is used mainly in south Asian cuisine. According to research, a significant reduction in blood pressure readings found after taking 1.5 grams of cardamom powder twice a day for 12 weeks. Cardamom seeds and powder can be used in spice rubs, soups, stews, and even baked goods for a special flavor and a possible positive health benefit.
Flaxseed: -This is rich in omega-3 fatty acids, and has been shown to lower blood pressure. Recent research suggested, taking 30–50 grams of whole or ground seeds per day for more than 12 weeks to get the best benefits. Flaxseed may protect against cardiovascular disease by reducing serum cholesterol, improving glucose tolerance, and acting as an antioxidant. Flax seeds are that which can be stirred into virtually any dish, from soups to smoothies to baked goods. Storing flax seed in the freezer may help it retain optimum potency.
Garlic:-This contains substance nitric oxide, which causes blood vessels to relax and dilate. This helps to improve blood circulation and reduces blood pressure. Fresh garlic can be added to a number of recipes or roast the garlic first. It’s not mandatory to eat garlic on an empty stomach; it can be used any time with food to reduce blood pressure. Don't use immediately after peeling or cutting. Its better use it after some time to get the medicinal benefit.
Ginger:-Ginger helps to control blood pressure by improving blood circulation and relaxing the muscles surrounding blood vessels. It is considered as a versatile ingredient that can be added to sweets or beverages. Fresh ginger can be added into stir-fries, soups, and noodle or vegetable dishes, or to desserts or tea for a refreshing taste.
Hawthorn:-It is a herbal remedy for high blood pressure and has benefits on cardiovascular health by helping to reduce blood pressure, preventing hardening of the arteries, and lowering cholesterol. Hawthorn can be taken as a pill, liquid extract, or tea.
Celery seed:-It is an herb used to flavor soups, stews, casseroles, and other savory dishes. Celery can be used as a diuretic, which may help to lower the blood pressure.
French lavender:-Its extracts may help to lower heart rate and blood pressure. The flowers of lavender may be used in baked goods.
Cat’s claw:-It is an herbal medicine may be helpful in reducing blood pressure by acting on calcium channels in cells and used to treat hypertension as well as neurological health.

Acupressure treatment for High blood pressure:-

Tips to Control High blood pressure:-

Clip method:-In this method, clip out the nail portion of the middle finger and little finger. Leave it for 5 minutes or unless until uneasiness felt. It is a very effective method to control and lower the blood pressure immediately. Apply it in both hands two times in a day.
Take the medications properly: - Don’t stop taking medications by any means.
Schedule regular checkup: - Regular checkup and maintaining chart helps to avoid complications and to control at proper time.
Monitor blood pressure regularly:-The best way to avoid complications of high blood pressure is by monitoring the blood pressure regularly. Keep the tools of measurement at home, measure at regular intervals maintains a chart and show it to health professionals during a checkup.

Blood Pressure Chart:-

This helps to figure out if, blood pressure is at a healthy level or needs to take some steps to improve numbers.
The total blood pressure reading is determined by measuring systolic and diastolic blood pressures. Systolic blood pressure, the top number, and measures the force heart exerts on the walls of arteries each time it beats. Diastolic blood pressure, the bottom number, measures the force heart exerts on the walls of arteries in between beats.
Chart:-

Systolic in mm Hg	Diastolic in mmHg	Category	What to do
Below 120	Below 80	Normal blood pressure	Maintain a healthy lifestyle.
120-129	Below 80	Elevated blood pressure	Maintain or adopt a healthy lifestyle.
130-139	80-89	Stage 1 high blood pressure	Maintain a healthy lifestyle. And start taking medications.
140 or more	90 or higher	Stage 2 high blood pressure	Maintain a healthy lifestyle. Take more than one medication in regular basis after the checkup.

Monitor blood pressure at home: - Home blood pressure monitoring helps to show if medication is working and to alert about potential complications. Home blood pressure monitoring isn't a substitute for institutional visits.
Walk and exercise regularly:-Exercise is one of the best things, which helps to lower high blood pressure. Regular exercise makes the heart stronger and more efficient at pumping blood, which lowers the pressure in arteries. In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week help to lower blood pressure and improve heart health. Walking just 30 minutes a day helps to lower the blood pressure. Regular physical activity help to lower blood pressure, manage stress, reduce the risk of several health problems and maintain a healthy weight.

Yoga for High blood pressure:-

Yoga mudras for High blood pressure:-

High blood pressure diet:-

High blood pressure can be managed by following smart strategies for a healthy diet and by avoiding certain foods.

Healthy Diet: - Use a heart-healthy diet which is vital for reducing high blood pressure. It’s important for managing high blood pressure and reducing the risk of complications such as heart disease, stroke, and heart attack.
Use the Dietary Approaches to Stop Hypertension (DASH) diet which includes fruits, vegetables, whole grains, poultry, fish and low-fat dairy foods. Consume plenty of potassium, which helps to prevent and control high blood pressure. Avoid saturated fat and Tran’s fat.

Dash Diet:-

According to research studies, the DASH diet lowered blood pressure in two weeks.

DASH (Dietary Approaches to Stop Hypertension) diet plan should contain the following measures:-

More fruits, vegetables, and low-fat dairy foods.
Cut back on foods rich in saturated fat, cholesterol, Trans fats.
More whole-grain foods, fish, poultry, and nuts.
Low sodium or cutting back sodium to 1,500 milligrams a day (about 2/3 spoons).
Fewer sweets, sugary drinks, and red meats.

Tips for Dash Diet:-

Take vegetables at lunch and at dinner.
Add fruit in meals or as a snack. Canned and dried fruits are easy to use but check for added sugar before use.
Use less butter or salad dressing, and use low-fat or fat-free condiments.
Replace low-fat or skim dairy products with full-fat or cream.
Limit meat intake to 6 ounces a day and prefer veg meals.
Add more vegetables and dry beans in diet.
Take nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables instead of snacking on chips or sweets.
Check food labels for sodium and choose products that are lower in sodium.
Make gradual changes by limiting from 2,400 milligrams of sodium per day (about 1 teaspoon) to 1,500 milligrams of sodium per day (about 2/3 teaspoon). These amounts include all sodium eaten, including sodium in food products as well as add at the table.

Other Dietary Advice:-

Reduce dietary sodium:- More salt or sodium intake makes an effect on blood pressure. Sodium intake 1,500 mg a day or less is ideal for adults. To decrease sodium in the diet, follow these tips:-

Check food labels: - Before use check food levels for the salt amount and choose low-sodium alternatives of the foods and beverages.
Prefer less processed foods:-Actually, a small amount of sodium occurs naturally in foods and mostly sodium is added during processing.
Don't add extra salt: - Avoid adding herbs or spices having sodium for giving flavor to food.

2. Eat less meat, more plants: -A vegetarian diet helps to increase fiber and reduce the amount of sodium. Try to consume more fruits, vegetables, leafy greens, and whole grains. Instead of red meat, it’s healthier to prefer lean proteins like fish, poultry, or tofu.

3. Cut back sweets:-Excessive sugar intake linked to increased weight gain and obesity and high blood pressure is more common in people having overweight or obese. It is recommended that women limit their added sugar intake to 6 teaspoons, or 24 grams, per day and Men, should restrict to 9 teaspoons or 36 grams, per day.

4. Avoid Tran’s fats and saturated fats:-People with high blood pressure should avoid Tran’s fats and reduce saturated fats. Consuming too much saturated and Tran’s fats increase LDL (bad) cholesterol and high LDL levels increase high blood pressure which eventually leads to the development of coronary heart disease.

Foods high in saturated fat include -butter, red meat, full-fat dairy, chicken skin, etc. Trans fats are found naturally in small amounts of dairy products and fatty meats and found mostly in packaged, prepared foods.
Tran’s fats are made in a process called hydrogenation, where liquid oils are infused with air to make solid oil, which increases packaged foods’ shelf life and stability. It affects heart health when fats are substituted for processed carbohydrates and sugar. To reduce risks include nuts, seeds, olive oil, avocados in the diet.

5. Consume more potassium-rich foods:-It is an important mineral that helps to get rid of sodium and ease pressure on blood vessels. Avoid processed foods and Use fresh food to maintain a better balance of potassium to sodium in diet. Eating fresh fruits and vegetables, which are rich in potassium helps to lower blood pressure. Foods which are high in potassium include:-

Vegetables (leafy green), tomatoes, potatoes, and sweet potatoes
Fruit, including melons, avocados, oranges, bananas, and apricots.
Dairies, such as milk and yogurt
Nuts and seeds
Bean

6. Eat dark chocolate or cocoa:-Dark chocolate and cocoa powders are rich in flavonoids, plant compounds that cause blood vessels to dilate. Flavonoid-rich cocoa improved heart health and helps for lowering blood pressure. It’s better to use non-alkalized cocoa powder, which is high in flavonoids and has no added sugars.

7. Cut down added sugar and refined carbs:-All refined carbs, such as the kind found in white flour, convert rapidly to sugar in the bloodstream and cause problems. Low-carb diets may help to reduce blood pressure.

8. Eat berries:-Berries are packed with polyphones, natural plant compounds which can help to lower blood pressure and the overall risk of heart disease.

9. Eat calcium-rich foods:-Low calcium level is considered a risk factor for high blood pressure and calcium-rich diets do seem linked to healthy levels. For adults, the calcium recommendation is 1,000 mg per day and for women over 50 and men over 70, its 1,200 mg per day. Calcium-rich foods are leafy greens vegetables, beans, sardines, and tofu.

10. Eat foods rich in magnesium:-It is an important mineral that helps blood vessels relax. Consuming a magnesium-rich diet is a recommended way to overcome high blood pressure .Magnesium rich diet includes vegetables, dairy products, legumes, chicken, meat and whole grains.

11. Take natural supplements:-Some natural supplements help to lower blood pressure.

Garlic extract: - Garlic extract has been used along with conventional therapies for lowering blood pressure.
Berberine: - Berberine induces an increase nitric oxide production, which helps to lower blood pressure.
Whey protein:- whey protein improved blood pressure and blood vessel function.
Fish oil: - Fish oil contains omega-3 fatty acids and helps to improve heart health.
Hibiscus: - Hibiscus flowers are rich in anthocyanins and polyphones which are good for the heart and may help to lower blood pressure.

Maintain a healthy weight:-

Keeping a healthy weight can help to control high blood pressure and lower the risk of related health problems. In general, blood pressure reduced by about 1 mm Hg with each a kilogram of weight.

Limit alcohol intake:-

For healthy adults, that means up to one drink(12 ounces of beer or 5 ounces of wine) a day for women, and up to two drinks a day for men.

Avoid smoking:-

Tobacco smoke injures blood vessel walls and speeds up the process of a buildup of plaque in the arteries leads to high blood pressure. So, it’s recommended to quit smoking.

Practice to manage stress:-

This is one of the easiest ways to manage high blood pressure and prevent possible complications. During stress, people more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, which can negatively affect blood pressure.

Tips to overcome stress:-

Listen to soothing music: - Calm music can help to relax the nervous system and remove stress.
Work less: - Working a lot, and stressful work situations is linked to high blood pressure.
Practice Meditation and deep breathing techniques: - This helps to keep the mind calm, remove stress. Deep breathing techniques help to improve blood circulation to the brain and heart. It lowers stress levels and blood pressure as well. The practice of taking deep, slow breaths helps to relax and maybe a reasonable nondrug option for lowering blood pressure. Both meditation and deep breathing help to activate the parasympathetic nervous system which helps slow the heart rate and lower blood pressure. It is advisable to take six deep breaths over the course of 30 seconds or to simply sit still for 30 seconds.
proper sleep helps to lower down the stress level. Minimum 8 hours sleep is required for keeping mind smooth and calm.

Control blood pressure during pregnancy:-

A woman with high blood pressure during pregnancy, some recommendations maybe advised to reduce high blood pressure:-Fiber, such as blond psyllium and wheat bran, Minerals such as magnesium, calcium and potassium, Folic acid, Supplements or products which increase nitric oxide or widen blood vessels (vasodilators), such as cocoa, coenzyme Q10, L-arginine or garlic, Omega-3 fatty acids, found in fatty fish, high-dose fish oil supplements or flaxseed.

Conclusion:-

High blood pressure generally affects nearly everyone eventually. Early detection by regular blood pressure readings, adopting healthy habits helps to control and prevent high blood pressure. This article helps to acquire a brief knowledge of what high blood pressure is and tips to control it.