Learn All About Hypertension

chillibreeze writer — A Annapurna

What is hypertension?

When the blood pressure is very high, the condition is termed as hypertension or high BP. Hypertension is called a “silent killer” disease as in most cases it is asymptomatic i.e. without symptoms. In a majority of the cases, the cause is unknown, and the condition is called essential or primary hypertension. In a few cases secondary hypertension results due to some underlying disease like a renal disease, tumors of the brain or adrenal glands and hyperthyroidism. Hypertension contributes to heart attack, stroke, heart failure and kidney failure.

Risk factors

There are several risk factors such as smoking, obesity, genetic factors, stress, alcoholism and unhealthy lifestyle choices. A cumulative effect of most of these factors is dangerous. Heredity and obesity are thought to be the primary causes. Smoking, stress and sedentary lifestyle worsen the situation. Poor eating habits like excessive intake of saturated fats, erratic eating and sleep patterns aggravate the condition further.

A decade ago hypertension was most commonly seen among affluent sections of the society. Now more and more young people are affected by it. The alarming rate of increase in obesity, especially among the younger generation is of great concern. Lack of exercise and consumption of fast foods is a contributory factors of obesity, which in turn leads to an increased blood pressure. Hypertension is more common among the developed urban population who are more prone to stress and tension. In future it could engulf a vast or major chunk of the population irrespective of age, sex or financial status owing to one’s erratic lifestyle.

Dietary management

Hypertension is not a disease, but only a symptom of some underlying disease. In most of the cases it is essential hypertension where the cause is unknown. Hypertension can be more aptly summed up as a distress signal which the heart sends out to indicate that it is not able to carry the load. Therefore, it is the duty of the individual to identify and alleviate the problem. By making some radical lifestyle changes it is possible to alleviate hypertension. Diet along with regular exercise could help reduce the problem consistently. Weight reduction diets lower blood pressure in obese patients with hypertension. A sodium restricted diet is often prescribed for hypertensive patients.

The normal diet prescription for a hypertension individual consists of a low calorie, low fat and low sodium diet. Carbohydrates usually in the complex form are given. The fat must be derived from oils containing more poly unsaturated fatty acids (PUFA). Saturated fats and Trans fats are better avoided. Vitamins and minerals should be as per the daily requirement.

When there is fluid imbalance resulting in retention of sodium and fluid in the tissues, causing edema, a diet restricted in sodium is prescribed. The amount of sodium and fluid restriction is prescribed by the physician depending upon the patient’s condition. However, low sodium foodstuffs are selected for hypertension patients. Animal foods, seafoods and canned foods are better avoided. Sodium used in cooking or at the table must be reduced considerably or avoided completely depending on the patient’s condition. As such some amount of sodium is added in many foods either as a preservative or additive for example baking soda, baking powder, MSG (mono sodium glutamate), disodium phosphate, sodium hydroxide, sodium benzoate. Therefore, it is the prerequisite of the consumer to see the food label before purchasing readymade or processed foods. Papads, chutneys and pickles should also be excluded.

Foods permitted in most low sodium diets include unsalted breakfast cereals like oats, millets, wheat and rice, chapathi, bread, pulses, tomatoes, sprouts, drumstick, beans, potato, yam, sweet potato, vegetable oils, sugar, jaggery, honey, unsalted nuts and fresh fruits. Smaller or more frequent meals may be advised so as to prevent excessive loading on the stomach.

Steps to a healthy heart

Walk atleast ½ hour everyday. Walking decreases the risk of having a heart attack. A dip in cholesterol levels is noticed only when dietary changes are accompanied with regular aerobic exercises. Brisk walking, jogging, swimming, cycling are some of the aerobic exercises which helps to reduce LDL and increase HDL levels.
Check up your BP regularly and try to maintain it at normal levels with diet control and regular exercise. In some cases a decrease in sugar and saturated fat in the diet also helps. But if your BP is over 140/90 consistently, you should consult your doctor.
Eat unsalted fresh or raw nuts everyday. Nuts contain omega-3-fatty acids and fiber. They help lower blood cholesterol levels considerably.
HDL numbers must be raised to 50. If you are above 40years or if there is a strong incidence of hypertension in the family the get a health checkup done annually. However, even among people in their 30’s it has become essential to keep track of the lipid profile owing to continuous stress and tension of modern urbanized life. It is easier to increase HDL levels by regular exercise and consumption of healthy fats like olive oil, safflower oil, nuts and fresh fruits.
Avoid saturated and Trans fats. Fried foods and fast foods for instance vadas, dosas, pizzas, samosas, chips, burgers are high in saturated fats. Cakes, pastries and other foods containing high amount of saturated fat must be avoided. Vanaspati, ghee, butter, margarine, coconut, palm oil also contain high saturated fats. Trans fats are manufactured by converting liquid oils into solid fats like margarine and shortenings.
Read the labels on readymade and processed foods for the fat, sodium and sugar content. The labels might show low fat but if the sugar is more, it gets stored around the belly as fat. Most of the preservatives contain sodium.
Eat lots of fresh fruits and vegetables everyday. They are good sources of fiber, vitamins and minerals. Fiber reduces blood cholesterol levels and also helps with weight loss. Therefore, consumption of 5 to 9 portions of fresh fruits and vegetables per day is recommended.
Quit smoking. Do not forget the statutory warning “Smoking is injurious to health.” Remember passive smoking is harmful than active smoking. Do not hesitate to voice out your opinion politely when you encounter passive smoking.
Alcohol consumption must be reduced considerably. If possible avoid alcohol completely.

“Prevention is always better than cure.” Awareness starts with the family and then extends to the society at large. Don’t let the reins of your health slip from your hands. Start now!

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Annapurna writes for chillibreeze.

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