Have you ever felt a throbbing headache or a sudden flush of warmth in your face? These could be warning signs of a hidden danger. People call high blood pressure the “silent killer.” It has no symptoms at first.
In India, high blood pressure, or hypertension, is a critical public health concern. The Indian Heart Association says one-third of city adults have it. One-fourth of country adults have it. This translates to millions of Indians at risk for serious health complications.
Understanding Blood Pressure:
Blood pressure is the force exerted by blood pushing against the walls of your arteries. It’s measured in millimeters of mercury (mmHg) with two readings:
· Systolic pressure: The top number, indicating the pressure when your heart beats
· Diastolic pressure: The bottom number, indicating the pressure between heartbeats
Normal blood pressure is generally considered to be 120/80 mmHg. Even slightly high blood pressure can increase your risk. It raises your risk of heart disease, stroke, kidney problems, and other health issues.
The Dangers of High Blood Pressure:
High blood pressure can damage the delicate lining of your arteries, leading to:
· Atherosclerosis: A build-up of plaque in the arteries. It narrows them and restricts blood flow
· Heart attack: Happens when a blocked artery stops blood flow to the heart. This blockage damages heart tissue
· Stroke: When a blocked or ruptured artery cuts off blood flow to the brain, leading to brain damage
· Kidney damage: High blood pressure can strain the kidneys. It can damage them. The kidneys filter waste from your blood
Risk Factors for High Blood Pressure:
Several factors can increase your risk of developing high blood pressure, including:
· Family history: If a close family member has high blood pressure, it raises your risk
· Unhealthy diet: A diet high in salt, saturated fat, and processed foods is an unhealthy diet. It can cause high blood pressure
· Lack of physical activity: Regular exercise helps manage weight and blood pressure
· Being overweight or obese: Excess weight puts extra strain on your heart and arteries
· Smoking: Smoking damages blood vessels and increases blood pressure
· Excessive alcohol consumption: Alcohol can raise blood pressure
· Stress: High blood pressure can cause chronic stress
· Age: With age, the risk of high blood pressure increases
Taking Control of Your Heart Health:
The news is good. Making healthy changes can often control high blood pressure. Here are some tips to keep your heart healthy and your blood pressure in check:
· Eat a healthy diet: Focus on fruits, vegetables, whole grains, and lean protein sources. Limit processed foods, sugary drinks, and unhealthy fats
· Maintain a healthy weight: Even losing a bit of weight can improve your blood pressure
· Exercise: Aim for at least 30 minutes of medium-intensity exercise on most days
· Reduce salt intake: Limit processed foods and added salt in your cooking
· Manage stress: Practice relaxation techniques like yoga, meditation, or deep breathing exercises
· Limit alcohol consumption: Moderation is key
· Don’t smoke: Quitting smoking is one of the best things you can do for your heart health
· Get regular checkups: Visit your doctor for regular blood pressure checks
Early detection and management of high blood pressure are crucial to prevent complications. You can work with your doctor. Together, you can make a plan to keep your heart healthy. This will help you live a long, fulfilling life.
Sources:
· Indian Heart Association: https://indianheartassociation.org/
· National Institute of Mental Health and Neurosciences (NIMHANS) Bangalore: https://nimhans.ac.in/
Remember, taking charge of your heart health is an investment in your life. Don’t let high blood pressure become a silent threat. Talk to your doctor today!