BLOOD PRESSURE

High blood pressure

For the constant supply of oxygen and energy in our body, the heart pumps blood around it. As the blood moves, it pushes against the sides of the blood vessels. The strength of this pushing is our blood pressure. If the pressure is too high, it results in extra strain on the arteries and heart which may lead to heart attacks and strokes.

High blood pressure or hypertension is caused when blood flows through our blood vessels at a higher than normal pressure. It makes the heart work harder to supply blood out to the body and contributes to hardening of the arteries or atherosclerosis, stroke, kidney diseases and development of heart failure.

A blood pressure reading has a top number (systolic) and bottom number (diastolic). The ranges are:

  • Normal: Less than 120 over 80 (120/80)
  • Prehypertension: 120-139 over 80-89
  • Stage 1 : 140-159 over 90-99
  • Stage 2 : 160 and above over 100 and above
  • High blood pressure in people over age 60: 150 and above over 90 and above

Some of the common causes of High Blood pressure are:

  • Being overweight or obese
  • Smoking
  • Lack of physical exercise
  • Too much salt in the diet
  • Too much alcohol consumption -more than 1 to 2 drinks per day (small to moderate amounts of alcohol may help in lowering the blood pressure.)
  • Stress
  • Older age
  • Genetics
  • Family history of high blood pressure
  • Chronic kidney disease
  • Sleep disorder
  • Excessive intake of caffeinated items such as coffee or soda products.

Foods which help maintain blood pressure:

  • Potassium rich foods: foods rich in potassium help in managing hypertension as potassium lessens the effects of salt or sodium. It helps the kidneys to get rid of extra sodium through urine which in turn lowers the blood pressure.
    Green leafy vegetables such as cauliflower, spinach and lady finger are high sources of potassium along with potatoes, tomatoes, nuts, chocolates, bananas and oranges.
  • Beetroot: since beets are high in nitric oxide, they can help open the blood vessels and lower blood pressure. Either as a raw whole root or as an ingredient in the cooked food or even in juice form; beetroots can be added in the daily diet very easily.
  • Skim milk: it provides the body a combination of calcium and vitamin D which helps in lowering the blood pressure by 3 to 10%.
  • Dark Chocolate: as it consists of at least 70% coco powder, dark chocolate has fewer calories as compared to a regular chocolate. Eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD).also it uplifts the mood and makes one feel stress free which is very beneficial for the heart.
  • Pomegranate: consumed both in raw form and in juice form, pomegranates can lower high blood pressure, improve cholesterol and even reduce plaques in the arties which are responsible for heart attacks and strokes hereby reducing the risk for heart diseases and other cardiovascular diseases. The fruit has powerful antioxidant and anti-inflammatory properties which makes it very effective for reducing high blood pressures.
  • Coconut water: being rich in potassium, electrolytes and other important nutrients; coconut water retains its natural benefits in raw and organic form. It helps in maintain the regular function of the heart muscles.