HYPERTENSION:

 

Blood pressure which remains consistently high and not just once twice is termed hypertension. It is a major cause of stroke and heart attack.          
In most cases the cause for high blood pressure is not known but familial heredity factors, stress, kidney pathology and hormonal imbalance are some causes. More than 80% of hypertension is "Essential hypertension" for which no cause can be found.
Normal blood pressure is measured in two parameters. One is systolic (upper) and second is diastolic (lower). Systolic tells about the condition of the heart while the diastolic tells about the force that the heart has to work against. 120/80 mm of mercury, is the normal reading. But a lot of doctors consider 140/90 mm of mercury as within normal range in young adults.

 

SYMPTOMS

·    Majority cases of hypertension are detected accidentally as many are asymptomatic.      

·    Headaches especially when in sun or on exertion.

·    Chest pain or tightness.      

·    Palpitations.            

·    Tingling and numbness, muscle cramps.    

·    Nosebleeds.

·    Profuse perspiration is rare symptom.

 

Do's & Dont's

·    Do not worry or fret even if you are diagnosed as hypertensive as this will increase your blood Pressure.

·    Stop salt altogether for a few days if blood pressure is very high. Later on switch to a healthful diet with less of salt and fat.

·    Take plenty of fresh fruit, vegetables and whole grains rich in calcium, magnesium and potassium.       

·    Learn to recognize and tackle stress.

·    At work, don't accept unrealistic demands, always delegate work and set realistic goals.

·    Learn time management and take regular exercise as activity reduces tension.

·    Meditation & yoga will help you to achieve that.

·    Regular meditation is useful. Begin by sitting in a comfortable position, with your back straight and your eyes closed. Choose a word such as "Aum" and repeat it silently to yourself.

·    Make sure you get proper sleep.

·    Reduce weight and walk every day briskly for atleast 30 minutes.

·    Exercise regime to be started under proper guidance. Do not overexert.

·    Quit smoking, alcohol and caffeine.

·    Take medicines regularly and go for regular checkups.

 

Pranayama Kapalabhati- Ustrasana Savasana

Standing Vajrasana

Deep Breathing

 

WAYS TO CUT BACK ON SODIUM:

·    Depending on the degree of sodium restriction, all foods should be prepared and served without addition of salt, baking soda, baking power or MSG. Reduce the amount of salt called for in recipes.

·    Carefully read labels of all prepared foods. Look not only for salt but also for bicarbonates of soda (baking soda), baking power, MSG, sodium compounds such as sodium benzoate, sodium citrate, etc.

·    Avoid medicines, laxatives and salt substitutes unless prescribed by a physician.

 

 

 

FOODS TO AVOID:

·    Commercial foods made of milk, chocolate milk, condensed milk, ice cream, milk shakes, etc.

·    Natural sodium content of animal food is high and hence meat, fish, chicken, eggs, milk, cheese and paneer should be used in restricted amounts. Shellfish (crab, lobster, oyster and shrimp) are also high in sodium. Salt-water fish contains no more sodium than fresh water fish.

·    Avoid use of canned fruits (pineapple, peaches, fruit cocktails, etc.), dry fruits like raisins and canned vegetables. Spinach, carrots, beetroot and white turnip contain a good amount of sodium and hence should be omitted in a severely sodium restricted diet.

·    Avoid commercially baked products like bread, bread rolls, croissants, brioche, biscuits, cakes, pizzas, pastries, etc. avoid use of self-raising flour. Avoid eating snack foods outside like bhels, panipuri, samosa, ragda-pattice, channa-bhatura, dahi vadas, burgers, popcorn, wafers, papad, medu vada, pizzas, etc.

·    Unsalted butter or white butter prepared at home should be used instead of regular butter.

·    Avoid soft drinks and prepared beverage mixes (kalakatta, squashes, etc.) including fruit flavored powders (tang, rasana etc.)

·    Seasonings to avoid include all types of sauces (tomato, soy sauce, oyster sauce, chilli sauce etc.), salted pickles and salted chatneys. Lime, vinegars, pepper or tamarind may be used as seasoning to make the food taste better.

 

FOOD ALLOWED IN HYPERTENSION:

·    All kinds of fruits especially amla, apricots (zardalu), cherries, sweetlime, peach, plum and chickoo.

·    Pure fruit juices (fresh) and lime juice.

·    Raw vegetables and vegetable soups.

·    Coconut and coconut water.

·    Brown rice, Wholemeal bread, Dals and legumes (tur dal, moong dal, rajma, channa, whole masoor, white chowli beans etc.)

 

CONTROL YOUR
HYPERTENSION