Hypertension and its Dietary Mangement by our Nutrition expert - Dr.Varsha Joshi

What is Hypertension?

Hypertension is high blood pressure, medically defined as - Blood pressure which remains consistently high and not just once / twice is termed hypertension.

 Blood pressure is measured in two parameters. One is systolic (upper) and second is diastolic (lower), 120/80 mm of mercury, is the normal reading.

 Causes:

• In most cases the cause for high blood pressure is not known.
• Stress.
• Obesity
• Family heredity.
• Hormonal imbalance.
• Kidney Diseases

What we eat directly affects our blood pressure. Hence it is very important to follow a strict dietary and an exercise regime. Here are some dietary tips to manage hypertension:

• Cut down on salt (common table salt) intake; do not exceed more then 2 to 2.5 gm a day.
• In cases of severe hypertension avoid other sources of salts like- baking powder and baking soda (sodium bicarbonate), monosodium glutamate and sodium benzoate. These are commonly known as Worcestershire sauce, soy sauce, onion salt, garlic salt and buillon salt. Also avoid salt-preserved foods like pickles, sauces, ketchups, canned and processed foods.
• Consume food rich in magnesium  and calcium like – milk and milk products, wheat, brown rice, millets, green leafy vegetables, Sea plants, peas, lotus stem, pulses, legumes, crab, oyster, shellfish, nuts like - walnut, almond(are most concentrated source of magnesium but should be consumed in a very limited quantity as they are high in fats).
• Eat one banana a day will help control hypertension as it is high in fiber, potassium, calcium, phosphorus and magnesium.
• Reduce intake of diet rich in saturated fats e.g. oily, fired food, desserts, red meat, eggs yolk, cheese, butter etc.
• Avoid foods rich in cholesterol: groundnut oil, ghee, butter, whole milk, eggs, lard (fats derived from pig meat), tallow (fats derived from goat or sheep mutton), oily fish, meats and red meat - all non-vegetarian food contain cholesterol in varied amount.
• Increase intake of foods that contain PUFA's (poly unsaturated fatty acids): flax / linseed oil is the richest source of PUFA's. Other oils that contain PUFA's are safflower oil, soybean oil, cottonseed oil, maize oil, sesame oil, rich bran oil, ground nut oil, mustard oil and olive oil. As all oils are high in fats, its consumption should be limited. The intake of oils should not exceed 20gms a day.
• Consume whole grain cereals, whole pulses, fresh fruits and vegetables – as they are high in fiber.
• Avoid coffee and caffeinated drinks.
• Walk every day briskly for at least 30 minutes.
• Meditation & yoga will help to reduce and tackle stress.

 Article written by,

Happy Livin Nutritionist :Dr.Varsha Joshi

Call us on : +91 9819155780
Email us : happylivin3@gmail.com
www.homeopathywomen.com

Note:* Consult a qualified Nutritionist or a physician before you make any dietary changes. It is always advices to follow a diet under the guidance of a qualified nutritionist.

High blood pressure -Hypertension

Most people with high blood pressure have no symptoms at all. There are no specific warning signs. The only way to find out if you have high blood pressure is through regular monitoring.

What is Blood pressure?

Blood pressure is the force exerted on the walls of your blood vessels (Artery) as blood flows through them.

Your heart is like a pump. When it contracts or beats it sends a surge of blood through the blood vessels and the pressure increases .This is called the systolic pressure.

When your heart relaxes between beats, your blood pressure decreases .This is called the diastolic pressure.

Normal blood pressure falls within a range – it is not a set of numbers. But if you’re an adult ,it should be less then 140/90 mm of Hg.If you have Diabetes ,renal insufficiency or heart failure ,your doctor will want it to be not higher then 130 /85 mm of Hg.If your blood pressure goes above this threshold and stays there ,you have high blood pressure.

What does High blood pressure do to your body?

High blood pressure adds to the workload of the heart and arteries. The heart must pump with more force, and the arteries must carry blood that is moving under pressure. If high blood pressure continues for a longtime, the heart and the arteries may not function well as they should and other organs of the body may also get affected.

There is an increased risk of Stroke, heart failure, kidney failure, heart attack.

Blood pressure measurement

When a doctor takes your blood pressure, he or she measures both your systolic and diastolic pressures and records it in numbers. For e.g. if your blood pressure reading is 124/72 ( 124 over 72) ,then your systolic pressure is 124 and your diastolic pressure is 72.The numbers are calculated in millimeters of mercury and recorded as 124/72 mm of Hg.

These two numbers provide important information about your health. The more difficult it is for your blood to flow through your blood vessels, when both the numbers are on the higher side. When blood pressure is consistently above the normal levels then the person is diagnosed to be suffering from High blood pressure (Hypertension).

General guideline about the range

	Systolic pressure (mm of Hg)	Diastolic pressure (mm of Hg)
Optimal	<120	<80
Normal	<130	<85
High- Normal	130-139	85-89
Stage 1 Hypertension (mild)	140-159	90-99
Stage 2 Hypertension (Moderate )	160-179	100-109
Stage 3 Hypertension (Severe)	> 180	>110

What can you do about high blood pressure?

If you have high blood pressure, you can do a lot to reduce it. Work with your doctor to determine the best treatment that suits you. It may include a low fat diet, a low salt diet, and changes in your lifestyle such as quitting smoking, losing weight, and doing more exercise.

Reducing your alcohol intake may be recommended. Many medicines also can help in reducing and controlling your blood pressure. Your doctor will decide whether you need medicine in addition to the diet and lifestyle changes.

By lowering your high blood pressure you’ll lower your risk of diseases like Stroke, Heart failure, Heart attack and kidney diseases.

FAQs on Blood pressure

Q: Why are the doctors reading different from the one taken at home?

Ans: Blood pressure can vary due to exercise or the environment (temperature, Nervous condition).Particularly when measured at the doctors consulting room; it is possible for blood pressure to increase over readings taken at home due to anxiety and nervousness this is also known as “white coat syndrome”.

Q: The blood pressure reading is always different

Ans: Your blood pressure changes constantly according to the various situations. The blood pressure will show changes in the morning and evening readings this is known as diurnal variation.

Also when you are angry or doing exercise your blood pressure increases, but when you are relaxing or after a good sleep your blood pressure decreases. These fluctuations are completely normal.

Q: How important is it to monitor blood pressure at home?

Ans: One or two readings will not provide a true indication of your normal blood pressure. It is very important to take regular, daily measurements and to keep accurate records. In partnership with your doctor, an accurate record of blood pressure over a period of time can be valuable aid in diagnosing and preventing potential health problems.

Informative purpose please contact your Doctor for Further details .

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