How to Lower Your Blood Pressure and Decrease Health Risks

High blood pressure, or hypertension, is a common yet serious health condition that affects millions of people worldwide and is one of the primary risk factors contributing to many serious health conditions. By understanding what it is and how it has to be maintained at an optimal level, can significantly decrease health risks and improve overall well-being as pointed out by Dr. Muralidharan- the Director of the Institute of cardiac sciences who heads the team of leading heart surgeons at SRM Global Hospitals- the best cardio hospital.

What is High Blood Pressure?

Blood pressure is the force generated by circulating blood against the walls of your blood vessels. It varies throughout the day, but persistently high levels can cause hypertension. The condition develops when the arteries are repeatedly subjected to high pressure, which can cause damage over time and lead to serious health problems such as heart disease, stroke, and kidney disease.

Understanding Blood Pressure measurements

Blood pressure is measured in millimeters of mercury (mm Hg) and represented by two numbers: systolic and diastolic pressure. The systolic (top number) represents the pressure in your arteries while your heart beats, whereas the diastolic (bottom number) represents the pressure when your heart is at rest between beats.

Categories:

– Normal: Less than 120/80 mm Hg

– Elevated: Systolic between 120-129 and diastolic less than 80

– Hypertension Stage 1: Systolic between 130-139 or diastolic between 80-89

– Hypertension Stage 2: Systolic 140 or higher or diastolic 90 or higher

– Hypertensive Crisis: Systolic over 180 and/or diastolic over 120, requiring immediate medical attention

High blood pressure is rightly referred to as “the silent killer,” as it has no visible signs, making it a life-threatening condition. Many people with hypertension are unaware of their illness until they develop serious health problems including heart disease, stroke, or kidney failure.

Regular blood pressure monitoring is critical for detecting hypertension early and properly managing it. Frequent tests are especially necessary for those at higher risk, such as people with a family history of hypertension, those who are overweight, smokers, or those who lead sedentary lifestyles.

Causes of High Blood Pressure

– Unhealthy lifestyle choices including a poor diet, a lack of physical activity, smoking, and excessive alcohol usage.

– Chronic conditions such as diabetes, obesity, and high cholesterol.

– A family history of hypertension.

– Risk rises with age.

– Chronic stress might lead to high blood pressure.

Measuring Blood Pressure Correctly

1. Avoid Food and Drink: Do not eat or drink for 30 minutes before taking your measurement.
2. Empty Bladder: Make sure your bladder is empty before measuring.
3. Proper Positioning: Sit comfortably with your back supported, feet flat on the ground, and legs not crossed.
4. Arm Position: Rest your arm on a table at chest height, with the cuff firmly against exposed skin.
5. Be Quiet: Avoid speaking during the measurement.

Effective Strategies to Lower Blood Pressure

• Adopt a Heart-Healthy Diet: Follow the DASH diet, focusing on fruits, vegetables, whole grains, and lean proteins.
• Reduce Sodium: Limit sodium intake to 1,500 mg per day and increase potassium.
• Choose Whole Foods: Choose fresh fruits, vegetables, whole grains, and lean proteins over processed foods.
• Read Labels: Pay attention to sodium content on food labels.
• Eat Smaller Portions: Manage portion sizes to avoid overeating.
• Regular Physical Activity: Engage in at least 150 minutes of moderate-intensity exercise per week.
• Strength Training: Include strength training exercises at least twice a week.
• Stay Consistent: Regular exercise is crucial for health benefits.
• Mix It Up: Vary exercises to target different muscle groups and maintain interest.
• Start Slow: Gradually increase the duration and intensity if new to exercising.
• Maintain a Healthy Weight: Lose even a small amount of weight to significantly lower blood pressure.
• Set Realistic Goals: Aim for gradual, sustainable weight loss.
• Track Progress: Use a food and exercise journal to monitor habits.
• Seek Support: Consider joining a weight loss group or working with a healthcare professional for guidance.
• Limit Alcohol and Quit Smoking: Limit alcohol to one or two drinks per day.
• Quit Smoking: Utilize resources like nicotine replacement therapy, support groups, and counseling to quit smoking.
• Manage Stress: Practice deep breathing, meditation, and yoga.
• Aim for 7-9 hours of sleep per night.
• Prioritize Relaxation: Set aside daily time for relaxation.
• Stay Active: Physical activity can reduce stress.
• Connect with friends and family for emotional support.
• Monitor Blood Pressure at Home: Use a home blood pressure monitor and keep a log of readings.
• Follow Prescription: Follow prescribed medication as directed by your doctor.

Finding the Right Cardiologist

If you’re experiencing heart issues or just want to ensure your heart stays healthy, it’s crucial to find the right cardiologist. Searching for a cardiologist near me or the best cardiologist near me can provide you with local options. For specialized care, consider seeking out the best cardiologist in Chennai or a pediatric cardiologist at SRM Global Hospitals if you’re looking for heart care for a child. Finding the best cardiologist can make a significant difference in your treatment and overall heart health. You may consult with Dr Muralidharan- who leads the team of Cardiac care at SRM Global Hospitals.

For those in specific regions, looking for a cardiologist in Chennai or a cardiology hospital near me can help locate specialized facilities. Cardiology hospitals and cardiology clinics near me often provide comprehensive services, including cardiology tests essential for diagnosing and monitoring heart conditions. SRM Global Hospitals is the best cardiology hospital in Chennai is known for its advanced treatments and expert care.