Hypertension

Blood pressure is a force that blood generates against vessels’ walls flowing through their light. As we grow old, those valves become stiffer and lose flexibility, so the pressure increases.

If the pressure is too high, the thick layer of cells in the vessel’s wall is damaged, then in those places, other cells, f.eg, white blood cells and cholesterol, collect, creating atherosclerotic plaques. The pressure is growing more because of decreasing vessel light.

When controlling hypertension with proper care and attention, your lifestyle will improve.

The blood pressure is too high because of:

• • Inappropriate lifestyle leading to overweight or obesity
  • Lack of activity
  • Unhealthy diet, salty dishes,
  • Consuming of alcohol
  • Smoking
  • Stressful life
  • Genetic predispositons

When can we diagnose hypertension?

Hypertension is when blood pressure (BP) is over 140/90 mmHg.

It can be diagnosed according to several homemade measurements or during at least two independent doctor visits.

Hypertension can not be diagnosed after one measurement!
In people diagnosed with diabetes or chronic kidney disease, blood pressure should be less than 130/80.

There is also:

• • High appropriate BP with values 130-139mmHg and 85-89mmHg
    In some conditions, it may require medications. But generally, it needs to introduce a healthy lifestyle or medical intervention
  • Optimal BP is when the value is less than 120/80mmHg, and in general, when a patient feels good, there is no need for intervention
  • Value 180/120 mmHg or higher is dangerous and needs urgent contact with a doctor!

How to prepare for authoritative measures?

Although the technique is simple, to make reliable results, you have to follow the rules:

• Measurement should be taken in a calm place at room temperature.
  It should be measured after having several minutes of rest in a sitting position.
• If you are annoyed, it can’t be taken after heavy activity, a meal, or smoking.
• You should have a correctly fitted cuff ( if it’s too small, the BP will be too high. If too big, BP will be too low) at the first measurement, you should measure BP on both arms, and the following results should be taken on the peninsula on which was a higher BP. If there was no difference between the measurement, they should be taken or nondominant arm during measurement, you should sit with both feet on the ground, and the elbow should be braced on the heart leveland it would be best if you didn’t move or talk.

How can we avoid Hypertension?

Each person should measure blood pressure once per year preventative. Early diagnosis of high values of blood pressure and improving lifestyle may stop developing hypertension.

If hypertension is diagnosed, you need to take prescribed medications. But also you may need to change your habits and takes care of your health.

People who are overweight should lose weight or should take care of not gaining any pounds. You can use BMI or WHR ratio. A BMI of 25 or more means heavy; above 30 it’s obesity. Even if BMI is correct, the WHR- waist-to-hip ratio should be used.

According to WHO, healthy WHR is 0.9 or less in men and 0.85 or less in women.

• Reduce salt and salty meals consuming and highly processed meals. The amount of salt should be less than five grams daily, and it is about a tiny spoon. Salt can be replaced by different spices f.eg pepper, and herbs.
• Change your diet. Reduce the amount of red meat, and try to eliminate saturated fatty acids. They are at least as harmful as trans-fatty acids.
• Give up smoking, and it prevents atherosclerosis and lung cancer
• Reduce alcohol consumption.
• Be active! One hundred fifty minutes of middle-intensity activity or 75 minutes of intensive exercise per week reduces the risk of cardiovascular system diseases.
• Eat plenty of fresh fruits and vegetables rich in potassium, potatoes, tomatoes, peas, beans, and spinach.
• Drink low-fat milk tea without sugar, reduce coffee, eat a lot of walnuts and almonds, and choose whole-grain bread.