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  • Siddhant Sugandhi

Tensed because of Hypertension?

Updated: Oct 1

Hypertension refers to high Blood Pressure and is one of the most common ailments today, especially in the middle and old age groups.

Essentially, your normal blood pressure that is the pressure of blood against your arterial walls, is supposed to be 120/80 mm Hg. Where 120 is supposed to be systolic pressure, i.e., the pressure when your heart pumps the blood through your body, and 80 is supposed to be the normal diastolic pressure, i.e., the pressure your blood vessels have when the blood is returning to your heart for another set of circulation.


If your blood pressure exceeds this value, you’re said to have hypertension.


Hypertension might be a result of various pre-existing conditions. Some of these might include:

· Stress

· Anxiety

· Predisposing Heart Conditions

· Hemodynamic Changes in the body

· Dehydration

· Injury

· Certain Infections/Diseases

Hypertension is a critical symptom and should not be ignored. It can lead to a number of complications and even prove fatal if not treated at the right time and adequately. These might be:

· Heart Failure

· Severe Headaches

· Brain Damage

· Kidney Damage

· Damage to blood vessels

· Damage to the walls of the heart

Hence, the management of this health disorder is highly critical and must not be ignored. But you need not worry because contradictory to the common belief, it also one of the most easily manageable ones. Here are easy everyday tips that can be followed to manage this health disorder.

1. Keep fit and get moving

It is no unknown fact that working out is highly beneficial for you body. Not only does it make you look good but also makes you feel good by releasing endorphins. Not just that it helps regulate body temperature, improves metabolism and of course keeps a check on blood pressure.


2. Stick to the DASH Diet


DASH stands for Dietary Approaches to Stop Hypertension. Following a DASH diet can bring down your systolic blood pressure down by up to 11 mm Hg. The DASH diet consists of:

· eating fruits, vegetables, and whole grains

· eating low-fat dairy products, lean meats, fish, and nuts

· eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats


Not only does the DASH diet help you regulate your blood pressure but also aids in cutting back on sweets, sugary foods and beverages.

3. Lower your Sodium intake


Sodium facilitates retention of water in our body and hence a higher sodium consumption may lead to more water retention and therefore high blood pressure.

It is vital to limit your sodium intake in order to control hypertension. American Heart Association (AHA) recommends intake of 1500-2300 mg of salt per day. That’s equivalent to a little more than half a teaspoon of salt per day.

Ditch the salt shaker and include herbs and spices to add flavour to your food while making it more exciting.

4. Nick your Nicotine Addiction


Cigarettes are some of the most detrimental commodities for your health. They not only harm your respiratory system and pave way for cancer, but can be dangerous for hypertensive patients.

Consumption of nicotine products can lead to shooting up of blood pressure for several minutes. This can pose to be a great risk for people with hypertension and can lead to stroke and even heart attack.

Obliterating nicotine consumption can help you limit some severe risks as a hypertensive patient.

5. Limit Alcohol Consumption


Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health benefits when done in moderation.

Although, the same consumed in higher quantities can be devastating to your health and might lead to various health issues like obesity, liver disease and heart disease. Consumption of alcohol in high quantities might lead to a rise in blood pressure and added with hypertension might lead to devastating problems.

American Heart Association validates consumption of no more than two drinks per day for men and one drink per day for women respectively.

6. Take Your Medicines on Time


Hypertension is a chronic ailment that requires you to take your medications regularly and on time.

Taking your hypertension medications on time is vital because one must understand that having hypertension means that the body has lost the ability to maintain the blood pressure on its own due to age, some underlying disease or other causes.

The above-listed remedies are sure beneficial when it comes to keeping blood pressure in check and preventing exacerbations but do not eliminate the need to medically monitor blood pressure that is achieved with the help of drugs.

It is also no secret that these medications can prove to be heavy on your pocket and you should know about alternative options that may be generic in nature. These drugs are the same as your prescription medications in terms of routes of administration, dosage and even bioavailability, just cheaper.

So make sure to take your meds on time!

Hypertension is sure a great cause of concern and can lead to serious implications if not managed properly. But on the other hand, its management is rather simple and can be done at the comfort of your own homes.

Alas, you see there is not much to worry about. Try these methods today and lead a happy stress-free life!

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