High Blood Pressure 101 - Causes, High BP Diet, Restrictions [+10 Foods To Control it]

CHAPTERS 0:00 Introduction 0:31 High BP Explained in 33 seconds! 1:04 Is Your Blood Pressure 'Slightly Elevated' Or 'Severe'?! 1:47 Blood Pressure Numbers in India 2:22 Causes Of High BP 3:14 SIX strategies To Control High BP 5:18 Treatment for High BP 5:52 10 Foods To Control High BP 6:41 PRO Tip: This one supplement can Fix your High BP! What is Hypertension and how to control it? If your systolic/diastolic readings are consistently more than 140/90 mm Hg over a number of weeks, then you probably have HBP or hypertension. If you have hypertension, then this higher pressure puts extra strain on your heart and blood vessels. Stage 1 and stage 2 Hypertension Hypertension has two stages: Stage 1- If your systolic pressure is between 130-139 and diastolic pressure is between 80-89 mm Hg, it is stage 1 Hypertension. Stage 2- If your BP stays over 140/90 mm Hg, you have stage 2 hypertension. In this stage, systolic pressure ranges between 140-179 and diastolic pressure is between 90- 120. If your BP reaches even beyond that, you have a hypertensive crisis. Talk to a doctor immediately. If left unattended, it can lead to a heart attack. How prevalent is hypertension in India? According to the “Global Burden of Diseases Study”, hypertension led to 1.63 million death is India in 2016. Studies show that hypertension is very common in India, and more people are being diagnosed with it. A study in 2014 found 38% of urban Indian population is living with hypertension. Since high blood pressure or hypertension rarely has any symptoms- and most people living with high BP get used to living with the elevated pressure it is important to check your BP regularly. Causes of high blood pressure Hypertension is the result of combined environmental and hereditary factors. High blood pressure can be caused by: 1. Family history 2. Old age 3. High salt intake 4. Lack of physical activity 5. Obesity 6. Stress 7. Kidney diseases 8. Excess alcohol consumption 9. Addiction to substances like cocaine 10. Side effects of medications 11. Endocrine conditions like hyper or hypothyroidism 12. A diet high in processed food and sugars Some studies also show possible links between hypertension and insulin resistance or vitamin D deficiency. People who have a family history of high blood pressure or kidney diseases should be extra vigilant. They are at a higher risk of developing hypertension. How to keep high blood pressure under control? You cannot “prevent” high blood pressure as such- but you can definitely control it. Here are some ways to do so: 1. Exercise regularly. A sedentary lifestyle leads to high BP. Not being active may lead to insulin resistance and obesity, which lead to elevated blood pressure. Staying active will also help you keep you healthy overall, and as a result, prevent complications that lead to hypertension. 2. Avoid stress. Yes, demands of modern lifestyle often makes stress inevitable- but it is important to keep stress levels under check. Try not to bring work at home, get plenty of sleep and overall, take care of your mental well-being. 3. Lower your salt intake. Increased sodium intake contributes to high BP- so avoid taking too much salt. Opt for low-sodium salts if possible. 4. Cut sugar from your diet. A diet that is high on sugar leads to increase in weight, which is bad for your BP. Studies also indicate that people with high blood sugar tend to develop hypertension. 5. Follow a healthy diet. A good diet is the key to good health. Eat more fresh fruits and vegetables, fatty fish, nuts and lean meats. Overall, avoid junk and processed foods, unhealthy fats and sugary foods. 6. Limit alcohol consumption and smoking. These are harmful habits which not only affect your blood pressure directly, but also lead to other complications. Treatment for high blood pressure Treatment for hypertension entails a combination of lifestyle changes and medications. 1. People with hypertension must check their blood pressure regularly. Talk to your doctor to know the right frequency of check your BP, and do so. If you want to know about how to check your BP at home, visit the link in the description. 2. If you have hypertension, your doctor will probably prescribe some medicines, which you should take without fail. Follow up with your doctor regularly to check the correct dosage. 3. Follow a healthy and active lifestyle, and make the changes that your doctor recommends. 4. Talk to your doctor immediately if you notice a sudden spike in your blood pressure. Foods to control high BP A big part of a healthy lifestyle is your diet. If you want to keep your BP under check, here are some of the foods you can include in your diet: 1. Leafy greens 2. Berries 3. Yogurt 4. Fatty fish like salmon and mackerel 5. Garlic 6. Pomegranates 7. Banana 8. Avocado 9. Watermelon 10. Lentils and pulses

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