High Blood Pressure: Understand Why It's Called The Silent Killer

In the busy mosaic of today's world, our health sometimes gets pushed to the sidelines. High blood pressure, or hypertension, is a sneaky troublemaker that affects many people without making a fuss, yet its outcomes can be pretty serious if we don't pay attention. This article will help you understand this condition better and, most importantly, offer tips to lower blood pressure.

Blood pressure is one of the most fascinating aspects of heart health. While it may seem like an invisible force, the reality is that the ability to maintain healthy blood pressure is responsible for many of our body’s most crucial functions. Unfortunately, numerous people suffer from a condition called high blood pressure, or hypertension, which can cause a number of health problems if left untreated. So, in this article, we’ll discuss everything that you need to know about high blood pressure, including its causes, symptoms, and management strategies.

What is High Blood Pressure?

To answer the question “What is high blood pressure?”, let us first understand the term blood pressure. It is the force exerted by the blood against the walls of the blood vessels as it travels through the body. It is measured in two values: the systolic blood pressure (the pressure during the contraction of the heart) and the diastolic pressure (the pressure during the relaxation of the heart). High blood pressure is a condition where the blood pressure levels are consistently higher than normal and can lead to various complications, including heart disease and stroke, among others.

There are two main types of hypertension:

• Primary hypertension: This is not caused by another underlying medical condition.
• Secondary hypertension: This is the result of another medical condition, typically affecting the kidneys, arteries, heart, or endocrine system. Some examples of such conditions include sleep apnea and blocked arteries in the kidneys.

What Are the Symptoms of Hypertension?

The symptoms of hypertension often remain subtle or absent. Regular blood pressure checks reveal if you have high blood pressure or not.  However, some individuals might experience high blood pressure symptoms such as:

• Chronic headaches
• Dizziness
• Nosebleeds
• Shortness of breath
• Nausea
• Vomiting
• Confusion
• Abnormal heart rhythm

What Causes High Blood Pressure?

Some common causes of high blood pressure are listed below:

• Genetics: A family history of hypertension can increase your risk due to inherited genetic factors.
• Lifestyle: Poor diet, high salt and saturated fats intake, and lack of physical activity can be the main causes of hypertension.
• Obesity: Excessive body weight strains the cardiovascular system, raising the likelihood of hypertension.
• Smoking and Alcohol: Tobacco use and excessive alcohol intake can constrict blood vessels, raising blood pressure.
• Underlying Conditions: Diabetes and kidney disease can disrupt the body's blood pressure regulation mechanisms.

How to Manage High Blood Pressure?

 The good news is that even though hypertension is a widespread issue, it can be managed effectively. Here are some easy tips to lower blood pressure:

• Dietary adjustments: Your diet plays a major role in maintaining high blood pressure. The DASH (Dietary Approaches to Stop Hypertension) diet is an excellent approach to managing this condition. It emphasises the consumption of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while minimising saturated fats, cholesterol, and sodium. The Indian cuisine offers many options that align with the DASH diet, including lentil-based dishes, vegetable curries, and yoghurt-based preparations.
  Prepare delicious dishes like lentil soup, palak and paneer curry or quinoa vegetable fried rice, which are packed with nutrients and, more importantly, can help manage blood pressure.

• Regular exercise: One of the main tips to lower blood pressure is to incorporate physical activity like jogging, swimming, or dancing into your daily routine. Yoga, a cornerstone of Indian tradition, offers a unique blend of relaxation, breathing exercises, and gentle movements.

• Stress reduction: When the body is stressed, it produces hormones that speed up the heart rate and constrict blood vessels, leading to a rise in blood pressure. Mindfulness meditation, engaging in hobbies, spending time with loved ones, and engaging in leisure activities are important in maintaining healthy blood pressure.

• Limiting salt intake: Excessive salt intake draws excess water into the bloodstream, raising blood pressure. Using herbs and spices creatively can add flavour without relying heavily on salt. WHO recommends 5 g of salt per day.

• Adequate hydration: Dehydration usually leads to an increase in sodium levels in your blood. In response, your body releases a hormone called vasopressin to retain water. However, vasopressin can also cause your blood vessels to constrict, leading to a rise in blood pressure. Thus, drinking enough water is vital for maintaining healthy blood pressure levels.

If you do suffer from high blood pressure, or are dealing with any medical conditions, it is best to consult a healthcare practitioner before carrying out any of these steps.

Conclusion

High blood pressure might be a silent adversary, but it's not invincible. With awareness, lifestyle adjustments, and proper medical help, hypertension can be managed effectively. By embracing practices like the DASH diet, yoga, and stress reduction techniques, individuals can pave the way toward healthier blood pressure levels and a more vibrant life. Remember, the journey to well-being begins with a single step – measuring your blood pressure and taking charge of your health.