Hypertention is the sustained elevation of resting systolic blood pressure >130mmHg and diastolic blood pressure >80mmHg.
Hypertension is usually classifies as primary and secondary hypertension. Primary hypertension is the most common type; it is hypertension with no known cause while secondary has an identifiable cause like chronic kidney disease and apnea among others.
Risk Factors
- Genetics: the mode of hereditary is unknown, but exposure to certain environmental factors increase the risk of developing it.
- : Hypertension is more common among blacks than other races.
- Age: Blood pressure increases with age; about two-third of people over 65 years of age have hypertension. People at 55 years with normal BP have a 90% lifetime possibility of developing hypertension.
- Increase intake of dietary sodium
- Obesity
- Stress
Helpful Lifestyle Changes
- Lose the extra weight: this is the most effective lifestyle change for controlling blood pressure.
- Adapt a healthy diet: there is a diet called the DASH diet; which stands for Dietary Approach for Stopping hypertension. This diet emphasizes vegetables, fruits and low-fat diet with moderate intake of whole grains, fish, poultry and nuts.
- Reduce sodium in your diet (salt): Don’t add extra salt into meals, just use a leveled teaspoon of salt and use herbs to add flavor to meals. You can gradually implement these changes.
- Indulge in regular physical activity: About 150 minutes per week is sufficient. Activities like swimming, cycling, walking, dancing, jogging and sports.
- Reduce alcohol consumption: Morderate alcohol consumption can be helpful like 1-2 glasses of wine/beer. Once alcohol is consumed in excess, this beneficial effect is forfeited
- Stop smoking
- Cut back on caffeine
- Minimize stress in your life : this can be done by meditation/prayer, avoiding stress triggers and practicing gratitude/positivity.
