Reduce hypertension risk with healthy diet, daily exercises, simple lifestyle changes

Causes oof hypertension: High levels of stress lead to the release of adrenaline, which causes the heart to beat faster and blood vessels to constrict, raising blood pressure (Image: Canva)

Hypertension can lead to serious health issues without presenting noticeable symptoms. Despite this, it remains one of the leading causes of premature death and disease burden globally. It is important to manage stress and keep your blood pressure in check in order to lowers the risk of heart attacks, strokes, and other health issues.

Blood pressure is the force exerted by blood against the walls of your arteries. When this pressure is consistently too high, it’s termed hypertension. According to Dr Koulsoum Houssein, Consultant, MD Physician, General Medicine at Holy Family Hospital, hypertension is the most important cause of premature death worldwide and a leading risk factor for disease burden, especially in India. It contributes to a significantly increased risk of stroke, heart attack, and heart failure. “Hypertension is diagnosed when a person's blood pressure reading is consistently at or above 140/90 mmHg, especially in adults over the age of 18” she says.

Also read | Hypertension at 30: How bad lifestyle habits raise blood pressure in young adults

Dr Houssein explains causes and symptoms of hypertension and also shares some preventive measures:

Causes and symptoms of hypertension:

Hypertension can develop due to several factors, including both lifestyle choices and underlying health conditions. Here are some common causes:

Excess blood volume: Excess salt in the diet is a key factor in increasing blood volume, which can lead to higher blood pressure.

Narrowing of the arteries: Cholesterol deposits can cause arteries to narrow, increasing resistance and thus raising blood pressure.

Ageing and genetics: As people age, arteries may become stiff, contributing to increased blood pressure. Genetic factors can also play a role.

Uncontrolled diabetes and high cholesterol: These conditions damage the blood vessels, which can lead to hypertension.

Also read | Know the symptoms of hypertension, plus tips to stay healthy, fit

Stress: High levels of stress lead to the release of adrenaline, which causes the heart to beat faster and blood vessels to constrict, raising blood pressure.

Sleep apnea: In rare cases, conditions like sleep apnea can lead to secondary hypertension, affecting about 5 to 10 percent of cases.

Secondary causes: If blood pressure remains high despite treatment, doctors may explore secondary causes like hormonal or vascular diseases.

Preventing and managing hypertension:

While some factors like age and genetics can't be changed, there are many modifiable factors that can help manage and prevent hypertension:

Proper diet: Reducing salt intake is essential. Aim for less than one teaspoon of salt per day. Avoid packaged foods, pickles, and fast food. A diet rich in fresh fruits, vegetables, whole grains, and lean proteins is beneficial.

Treat obesity: Weight loss can often lower blood pressure levels. When people with high BP lose weight, their BP generally decreases

Control blood pressure: Years of medical experience and research have shown that controlling blood pressure to safe levels significantly reduces the risk of stroke, heart attack, and heart failure.

Physical activity: Regular exercise can prevent or manage hypertension. It’s estimated that 34 percent of hypertension cases can be prevented with increased physical activity.

Stress management: Practices like yoga and meditation are effective ways to reduce stress and manage hypertension.

Address sleep apnea: If you snore or feel excessively tired during the day, seek medical advice to investigate possible sleep apnea.

Medication: In some cases, lifestyle changes alone may not be enough. Your doctor may recommend medication to help control blood pressure.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.