Hypertension, also known as high or raised blood pressure occurs due to persistently raised pressure exerted on the walls of blood vessels. Hypertension develops over years and initially, there are no symptoms. Oxygenated blood is carried to various parts of the body through arteries. There is a certain amount of pressure exerted on the walls of these blood vessels but when this pressure is increased it is termed as Hypertension. It can lead to various health problems related to heart and kidney. Hypertension is the primary risk factor in cardiac disorders such as heart attack and heart failure. Hence normal blood pressure is a vital key to maintain health and reduce the risk of certain diseases.
Types Of Hypertension
The blood pressure is of two types: primary and secondary.
- Primary hypertension is also called essential and the most common type of blood pressure. This type of hypertension takes time to develop. There is no disease associated with this type of hypertension. It develops as you age. There are various causes that lead to the primary type of hypertension; they include genetic factors, environment, and physical changes.
- Secondary hypertension is caused by disease or due to prolonged intake of certain drugs. It can be treated once the condition associated with it is cured. The causes of secondary hypertension include:
- Kidney disease
- Congenital heart defects
- Excessive alcohol consumption
Symptoms Of Hypertension
It is generally a silent condition and most people don't experience any symptoms. It shows symptoms over a long period of time.
Symptoms in chronic conditions include:
- Chest pain
- Blood in urine
- Difficulty in breathing
- Pounding in chest and neck
Hypertension has many risk factors. The main risk factors include:
- Family history
- Diet rich in salt and potassium
- Excessive intake of alcohol
Lifestyle And Dietary Changes To Stay Away From Hypertension
A critical step in managing hypertension is a healthy lifestyle. You can include the following steps in your lifestyle:
- Try to be active and lose weight if you are overweight as obesity can contribute to hypertension. You can start from a normal walk to easy home exercises which benefits you to stay fit and lose weight. Being overweight can alter your normal breathing and leads to hypertension. Weight loss is one of the most effective ways to handle raised blood pressure.
- If you have any addiction like smoking or alcohol, then quit it gradually as these habits add on to health ailments. Quitting alcohol and smoking will reduce your risk of cardiovascular disorders.
- Stress has many side effects on overall health. You can add meditation to your daily routine. It will help you to stay calm. Sit quietly in a comfortable position and close your eyes. Inhale slowly through your nose and focus on your breathing process. You can focus on any word or phrase. Do this for 10 to 20 minutes. Practice this daily for more health benefits. Releasing your stress and expressing gratitude to others will help you to reduce stress.
- In order to control your blood pressure, reduce salt intake. Intake of excessive salt increases sodium amount in your body. Sodium helps to maintain electrolyte balance in the body. Excessive salt intake also puts extra pressure on the kidney's filtering unit and can cause damage. Hence try to avoid sodium-rich food such as processed food, canned food, fish, and poultry including bacon, frozen meat, and food such as pizza, salted nuts.
- Reduce your intake of caffeinated products. As on a long term basis, it can increase your risk of cardiovascular disorders.
- Dark chocolate has paradoxically great effects on health. It is a powerful source of antioxidants that helps to lower blood pressure.
- Good sleep is very essential for maintaining blood pressure. People who can't take a rest at noon should try to get better sleep at night.
- In order to lower your blood pressure quickly you can follow these tips:
- Drink beetroot juice
- Take proper rest
- Drink plenty of water
- Avoid caffeinated drinks
- Ear fruits and vegetables rich in potassium
- Foods that help to maintain blood pressure: Banana, berries, watermelon, tomatoes, sweet potato, pumpkin, fennel, garlic.
- You can prepare the following drinks at home in order to deal with hypertension:
- Hibiscus tea is enriched in antioxidants and may help in lowering blood pressure levels. It also helps in fat reduction. You can take this tea twice daily. To make hibiscus tea, take fresh flowers and remove their green part to which they are attached. Wash them properly and steep into hot water. Add lemon and it's ready to drink.
- Carrot juice contains a high amount of potassium. Drinking carrot juice is a healthy way to control high blood pressure.
- You can also take half lemon squeezed on lukewarm water. It will help to maintain blood pressure.
- Essential oil not only soothes your mind but also helps in lowering blood pressure. Essential oil such as jasmine oil rose essential oil and lavender essential oil helps in calming the nervous system and plays a role in regulating hypertension. There are different ways to use them. You can add them to coconut oil for massage purposes or by adding them to a diffuser or by direct inhaling of scent through a bottle.
- There are various types of herbs that are beneficial in hypertension. Cinnamon, cardamom, basil, flax seeds, garlic, and ginger. You can add these herbs in your diet to prevent the risk of hypertension.
Hypertension is a dangerous health condition that can be managed with natural remedies. You can make healthy lifestyle modifications and dietary changes to overcome the effects of hypertension.