What is High Blood Pressure

High blood pressure, also termed as hypertension, is a medical condition in which the pressure in blood vessels remains consistently high for an extended period. In hypertension, the blood pressure is 140/90 mmHg or higher. High blood pressure could lead to stroke, heart failure, and other complications.

People with high blood pressure usually do not experience any symptoms. 

Systolic and diastolic blood pressure1 

When we check blood pressure, it is always expressed as a fraction with two numbers.

For example: 

Normal blood pressure = 120mmHg

                                          90

Here, the number 120 indicates systolic blood pressure, which is the maximum pressure in the arteries when the heart beats.

The number 90 indicates diastolic blood pressure, which is the minimum pressure in the arteries between heartbeats.

Risk factors for hypertension 1

The exact cause of hypertension in most cases is unknown and is mostly due to genetics. In others, it can be linked to a pre-existing disease like diabetes or kidney disease.

Though the cause of hypertension is unknown, the presence of risk factors can lead to hypertension. While a few of them, like lifestyle factors, can be managed, others, like genetics and age, cannot be controlled. 

Based on their management, risk factors can be grouped as follows.

Lifestyle approach and hypertension

A healthy lifestyle approach means a set of good habits and health practices that promote good health and overall well-being 2. These include physical exercises, proper weight management, good nutrition, avoiding smoking, and drinking.

Can a lifestyle alone approach reduce blood pressure?  

Grades of hypertension

Life approaches for managing hypertension3

1. Physical activity: Physical activities improve heart health and contribute to weight loss.

They include daily activities like walking, cycling, and household activities. 

Advice: Moderate physical activities like brisk walking, stair climbing, and light swimming for 30 minutes per day or 2.5 hours per week are advised for all individuals. People with high blood pressure must avoid weight-lifting exercises, as they increase blood pressure.

Benefits: Exercising daily, particularly aerobic exercises, can lower systolic and diastolic blood pressure. 

Caution: Anyone experiencing shortness of breath, chest discomfort, palpitations, jaw pain, or fainting should seek medical advice before continuing exercise.

Those with a record of heart failure or acute coronary events must altogether avoid exercise.

2. Weight reduction: Obesity leads to increased sodium and insulin levels, which are responsible for high blood pressure 4. Over weight also results in cardiovascular risks. Weight reduction is highly recommended for patients who are obese and for those with high belly fat. 

Advice: A routine of a low-calorie diet along with regular physical activity and a consistent mindset.

Benefits: Losing a minimum of 4.5 kg would result in a noticeable fall in blood pressure.

3. Alcohol: Alcohol increases blood pressure in both alcoholics without hypertension and in alcoholics with hypertension 5. Normal people should cut down on alcohol to prevent hypertension. Those with high blood pressure must stop consuming alcohol as it results in heart complications. Also, alcohol damages the liver and kidneys, which impairs the blood pressure-regulating mechanism in the body.

Advice: Heavy drinkers should gradually decrease alcohol consumption. And this should be paired with regular exercise. Pregnant women and those planning to get pregnant must avoid alcohol altogether. People who have suffered a stroke or have renal or heart  disease must stop consuming alcohol

Benefits: Avoiding alcohol can lower blood pressure in alcoholics with hypertension and alcoholics without hypertension.

4. Salt: Excess salt consumption causes blood vessel stiffness and increases blood pressure. 

Over 50% of the patients are sensitive to salt and therefore develop hypertension, which serves as a caution on salt usage6. People who consume more salt and have high blood pressure must decrease their salt intake 7.

Advice: Patients with high blood pressure must limit their intake to 5 g/day. Limits on salt intake vary from person to person based on occupational conditions and the amount of salt loss from the body. For example:- People who do intense physical work in hot environments lose more sodium and water through sweating. 

Avoid salt usage, processed foods, salt-containing foods like pickles, chips,  and foods prepared using baking powder.

5.Smoking: The chances of developing hypertension and cardiovascular complications are higher in smokers. Smoking naturally invites many other diseases and causes heart issues.

Smokers have 2-6 times higher chances of a heart attack and are at 3 times greater risk of stroke.

Advice: Quit smoking to reduce overall heart risk. 

6.Managing stress: Meditation and yoga reduce stress. It is particularly useful to those who have anxiety or stress-based hypertension.

7.Diet: Follow the DASH (Dietary approaches to Stop Hypertension) eating plan. Consume more vegetables, fruits, and foods rich in fibre, potassium, and low in sodium.

 Stop eating meat, reduce consumption of saturated fats, and shift to low-calorie food.

Conclusion: Hypertension is a long-term medical condition that needs to be managed and monitored regularly. Long-term management means long-term usage of medicine and exposure to its side effects. Adopting lifestyle measures decreases the dose of these medicines and hence their side effects. Healthy management of hypertension must incorporate lifestyle measures for their role in lowering blood pressure and disease progression.