Do you remember the last time you checked your blood pressure?
If the answer is yes, then it is a good thing that you are keeping abreast of your health and if the answer is no, then maybe it’s time to at least measure your blood pressure and see what your numbers are!
As the name suggests, high blood pressure means that the rate of blood flowing through your blood vessels is more elevated than that of normal. Ideally, your blood pressure should be lower than 120/80 mm Hg. We label it as high blood pressure or hypertension when either the systolic blood pressure or the diastolic blood pressure is measured greater than 130/90 mm Hg at least three different times. Most high blood pressure cases develop over time with no identifiable or noticeable cause, which we call primary hypertension. The less often case, called secondary hypertension, occurs when there is an underlying chronic condition that quickly and severely leads to high blood pressure.
High blood pressure is such a common condition that it affects one in four men and one in five women worldwide. It goes clinically undetected for several years, or even decades, because it usually exists with no warning signs, hence called the ‘silent killer.’ You don’t develop any symptoms unless it causes severe complications. And that’s the most dangerous thing about it! If you haven’t checked your blood pressure in a while, you cannot be sure if it is normal. So it is important to at least know what your numbers are every now and then.
Now, let’s talk about the effects of high blood pressure on your body. The signs and symptoms of high blood pressure become obvious only when it has reached a severe, complicated level. It happens when your blood pressure rises rapidly above 180/120 mm Hg. This life-threatening emergency is called a ‘hypertensive crisis,’ which requires immediate medical treatment. In this condition, the patient experiences severe headache, nose bleeding, vision loss, chest pain, difficulty breathing, irregular heartbeats, and can even cause sudden death if left untreated.
Before the hypertensive crisis occurs, if the high blood pressure remains undiagnosed or uncontrolled for longer periods, it will continue causing serious damage to your body. The consistently high blood pressure pushing against the walls of blood vessels damages the arteries, causing their narrowing and blockade. As a result, your body’s vital organs receive the decreased blood flow, which affects their functioning and develops complications.
Let’s have a quick overview of how your different organs are affected by high blood pressure;
The Heart
This powerful pump is responsible for circulating blood around your body. When your heart’s arteries get affected by high blood pressure, your heart works harder to pump more blood. As a result, you may experience angina (chest pain), irregular heartbeat, or a heart attack. Acute or chronic heart failure may lead to sudden death as well.
The Brain
Damage due to high blood pressure in the arteries of the brain causes your brain cells to die when they are unable to receive Oxygen through the blood. This condition is called the stroke.
Moreover, reduced blood flow to the brain for a long time also causes memory loss. You may face trouble remembering, understanding, or concentrating on certain things.
The Eyes
Your eyes contain numerous small blood vessels that can be damaged by high blood pressure. Bleeding or bursting of these arteries causes vision difficulties, especially blindness. It may also lead to swelling of your optic nerve.
The Lungs
You develop instantaneous breathing difficulties if your lungs don’t work properly. This shortness of breath may happen when high blood pressure damages your pulmonary arteries, leading to pulmonary embolism.
Pulmonary hypertension also causes edema, which is the abnormal development of fluid in your body cavities. It manifests as swollen prominences on your abdomen, legs, hands, and feet.
The Sexual Organs
Sexual dysfunction occurs when high blood pressure causes a blockage to blood vessels supplying the penis and vagina, leading to erectile dysfunction, vaginal dryness, and trouble having an orgasm.
The Kidneys
If your kidneys don’t receive adequate blood supply, they cannot perform their function properly. Thus, high blood pressure may cause kidney damage and even complete renal shutdown. In either case, you will notice that the frequency and urgency of your urination are increased. You may also experience hematuria, which is blood in the urine.
Any of these symptoms will make you feel tired and exhausted. That’s how high blood pressure enhances your fatigue and decreases your overall performance in routine.
Here are the top three lifestyle changes by which you can minimize the risk of developing high blood pressure;
Number three; Stay Active!
To avoid your blood pressure rising to abnormal levels, say goodbye to your sedentary lifestyle! The American Heart Association recommends at least one 40-minute physical activity session four times a week. However, you don’t always need to work out vigorously. You can begin by doing simple activities such as using stairs instead of the elevator and walking instead of driving. Let your body adapt to this routine of staying active!
Number two; Stress less!
Stressing too much all the time elevates your blood pressure in the long run. It is important to not only relieve your stress but also fix the situations that trigger your stress. The easiest way to cut down your day’s tensions is by doing something you love daily for at least thirty minutes. Watching your favorite comedy, meeting your school friends, reading an old book, practicing deep breathing, or meditating in a peaceful environment decreases everyday stress.
Number one; and the most important; Watch what you eat!
The famous phrase “you are what you eat” says it all. Your diet is undoubtedly the most crucial factor contributing to your health. Cutting sugar and other carbohydrates lowers your blood pressure. The same goes for including fruits and vegetables in your diet and limiting soda, caffeine, nicotine, alcohol, salt intake, and fast food. This approach for lowering high blood pressure is known as the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension.
Besides these general guidelines for adopting a healthier lifestyle, I have come up with eight foods that are proven to lower high blood pressure;
1. Bananas
Bananas are one of the richest sources of potassium. Potassium enhances the Sodium filtering from your kidneys and helps normalize your blood pressure. If you cannot decide the best time to eat bananas, just include one or two as a component of your quick breakfast or evening snack!
2. Yogurt
Yogurt is a nutrient-dense, calcium-rich dairy product. Studies have found that yogurt decreases the risk of developing high blood pressure by seventeen to twenty percent. You can add two to three servings of low-fat yogurt to your daily meal plan. Make sure it doesn’t contain any added sugar!
3. Fatty Fish
Be it salmon, trout, or mackerel; fatty fish are an excellent source of omega-3 fatty acids. These fats regulate blood pressure by decreasing inflammation and reducing triglycerides in your bloodstream. Besides, fish also contain lean proteins, which are incredibly beneficial for your health!
4. Beets
Both beet greens and beet juice are high in nitric oxide. The nitrates help your blood vessels to expand and dilate, thus relieving high blood pressure. Your blood pressure begins to fall within 24 hours of eating beets.
5. Berries
Berries are exceptionally nutritious and a rich source of flavonoids bearing antioxidant activity. Flavonoids potentially reduce hypertension and offer other health benefits too. You can easily choose blueberries, raspberries, strawberries, wolfberries, bilberries, or cloudberries as a healthy snack meal!
6. Spinach
Spinach offers a healthy combination of nitrates, antioxidants, calcium, potassium, and magnesium, all of which lower high blood pressure. One study found that spinach soup decreases arterial stiffness, which also helps reduce blood pressure.
7. Citrus Fruits
Citrus fruits keep your blood pressure in control by offering a wide range of vitamins and minerals. Eating grapefruits, oranges, and lemons or drinking the squeeze juices of these fruits are also quite beneficial.
Now for the Bonus food
8. Flax Seeds
Flax seeds are now being touted as one of the top foods for lowering high blood pressure. Flax seeds have been known to lower both the systolic and diastolic blood pressure by as much as 20 points. Flax seeds contain a high amount of fiber, lignans and omega 3 fatty acids and is a rich source of vitamins and minerals.
If you are a vegetarian and you don’t eat fish then flax seeds are going to be your next best source of Omega 3 fatty acids which has a whole host of benefits such as preventing cholesterol buildup in the blood vessels of the heart and inflammation reduction in the arteries which in turn helps to lowers blood pressure and stabilize it. The high fiber content of flax seeds also helps lower cholesterol thereby playing an important role in improving your blood pressure.
I hope you’ve understood that hypertension itself is not a disease, rather it is a significant predisposing factor to serious medical conditions. However, you can control your blood pressure by adopting a healthy lifestyle in your routine.
If you or anyone in your family has been diagnosed with high blood pressure, share with us in the comments below any strategies used to cope with it? I look forward to reading your comments!