What does your blood pressure say ?

                                                               120/80
                
                                            What Does Your Blood Pressure Say?
                                                                  

The top number (systolic blood pressure) measures pressure in blood vessels when the heart beats (when heart contracts).

The bottom number (Diastolic blood pressure) measures pressure in blood vessels in between heartbeats (when heart is resting).

Normal BP means values less than 120/80 mm Hg (120 systolic & 80 diastolic) for adults aged 20 or over.

High Blood Pressure (Hypertension) is when blood pressure is constantly at or above 140/90.

Systolic blood pressure is more important than diastolic blood pressure.

HOW IS HIGH BP DIAGNOSED?

25 % of urban Indians have high blood pressure. Everyone above 20 years of age should get their BP tested at least once a year
A single high reading does not necessarily mean that you have high blood pressure. If it stays higher than 140/90 over a period of time then it is diagnosed as high BP.
When using digital BP monitor, take an average of three readings, at intervals of 2-3 minutes.
Avoid smoking, tea, coffee or exercise at least 30 minutes before measuring BP.
BP should be measured in a sitting position with arm supported at heart level.
SYMPTOMS

It is a common misconception that people with high blood pressure will have headache, sweating, nervousness or chest pain. The truth is that there are typically no symptoms.

High BP can have serious health consequences if not diagnosed and treated on time.

RISK FACTORS

Family history
Males
Advanced Age
Smoking
Excessive Alcohol consumption
Sedentary lifestyle
Excessive Salt intake
Overweight
Stress

TIPS TO LOWER BP:

Salt restriction (< 6gm/day) can lower the systolic blood pressure by 2-8 mmHg.
Weight loss of even 4.5 kg can reduce blood pressure. The systolic BP can reduce by 5-20 mm Hg per 10 kg weight loss
Physical activity: 30-45 minutes of brisk walking 3-4 times a week could lower Systolic BP by 7-8 mm Hg.
Yoga & Meditation
Diet: Diet rich in fruits, vegetables, low-fat dairy products can lower the systolic BP by 8-14 mmHg.
Potassium rich foods like Amla, Oranges, Banana, Papaya, Cabbage, Lady finger lower BP.

70% of urban Indians are at risk of heart diseases. In recent times, there has been a rapid increase in the number of young people who are at risk of heart disease. Typically, males are at a higher risk.

The major risk factors are:

Family history of heart disease
Smoking
High cholesterol
High blood pressure
Sedentary lifestyle
Obesity
Uncontrolled diabetes
Increased stress and anger

Certain lifestyle changes can help in reducing these risks. The following changes have been found to be helpful in reducing the risk of heart problems:

Exercise regularly

Avoid smoking

Reduce stress by practicing yoga and meditation

Make sure you get 6-7 hours of sound sleep

Manage your diabetes better:

If you have a family history of diabetes, get regular checkups, eat a healthy diet and take your medicines on time.

Keep your Blood Pressure in check:

Maintain a low salt intake and monitor your weight closely

Keep your cholesterol levels low

Say no to saturated fats. Found primarily in red meat and dairy products, they raise total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

Choose leaner cuts of meat, low-fat dairy and monounsaturated fats (like olive and canola oils).
Eliminate trans fats. Trans fats can be found in fried foods and many commercial products, such as cookies, crackers and snacks.

Eat foods rich in omega-3 fatty acids. These include fish, walnuts, almonds and ground flaxseeds.
Increase soluble fiber in your diet to help lower your LDL levels. Options include oats and oat bran, fruits, beans, lentils, and vegetables.

KEEP SMILING ALWAYS..........