Hlo Friends, I hope you all are doing well.

In today's topic, we will talk about hypertension which is called high blood pressure. It is known as the silent killer because it leads to many diseases including life-threatening ones If left untreated.

Risk of hypertension

• Obesity
• Diabetes Mellitus
• Smoking
• Stress
• Advancing age
• Sleep apnea
• Poor dietary habits
• Dyslipidemia

If you have any conditions then you have to check-up regularly.

Hypertension can also be developed by other diseases.

Like periphery artery disease, reno muscular diseases, primary aldosteronism, crushing syndrome, drug-induced hypertension, alcoholic induced hypertension, primary aldosteronism, reno vascular disease, etc.

Blood Pressure has been normally categorized in

1. Normal when blood pressure is less than 120/80mmhg
2. Elevated when BP in between 120-129/<80mmhg
3. Hypertension stage 1 when BP is between 130- 139/80-89 mmhg
4. Hypertension stage 2. When BP in between ≥140/≥90 mmhg 

Ten points must remember who suffers from hypertension.

• Increase intake of fruits, vegetables, and whole grains - In this, you can add all types of colorful vegetables like seasonal vegetables, all green leafy vegetables, and fruits like Apple, guava, orange, etc. And whole grains like Millets, wheat, ragi, jowar, etc. Follow DASH (dietary approach to stop hypertension) diet.
• Incorporate good quality fat and antioxidant. It is incorporated with unsalted fat-like walnut, almond, etc which have no visible fat like oil, butter, etc.
• Use rationed oil which is high in MUFA and omega 3 fatty acids. Like groundnut oil.
• Including low-fat protein in food like curd and milk, low-fat egg and poultry products.
• Increase intake of potassium and magnesium - for this you can eat whole grains, pulses, leafy vegetables, fruits.
• Reduce the food that is high in saturated fatty acids, like ghee, butter, bakery product, refined starch, sugar, etc.
• Always reduce intake of sodium - always try to avoid consumption of salted products like papad, namkeen, etc.
• Restrict the use of consumption of sugar specially sweetened beverages or sweets.
• Be physically active- try to reduce weight and always watch your waistline. Minimum 30 min to one hour of aerobic activity five times a week will help lower your blood pressure.
• Ensure to take the medication as advised by the doctor at a defined time. And don't change a medication without the advice of a doctor.

Are you suffering from hypertension??

If yes then change your diet and follow the doctor's advice.

Stay safe, stay healthy 

Thank you😊