Essential preventive strategies for a healthy heart

Hypertension, or high blood pressure, is a common yet preventable condition that poses serious health risks. It is diagnosed if the upper blood pressure reading is more than 140 mmHg and/or the lower blood pressure reading is over 90 mmHg. The primary triggers for hypertension are high salt intake, tobacco use, obesity, alcohol consumption, and lack of physical exercise. Prolonged high blood pressure can damage the arteries, making them less flexible and more prone to narrowing or clogging. This increases the risk of coronary artery disease, heart attacks, and heart failure. Furthermore, hypertension can lead to an enlarged heart, which weakens the heart’s pumping ability.

Thus, it is essential to prevent hypertension or high blood pressure. Even small changes can significantly impact your blood pressure. By adopting healthy habits, you can take charge of your health and reduce your risk of hypertension. Following are some preventive strategies for hypertension:

Preventive strategies

One has to be mindful of salt intake and avoid processed and packaged foods that are high in sodium, says Agrawal.

-It is crucial to stay hydrated and drink plenty of water and fluids to maintain proper hydration levels, says Dr Vinayak Agrawal, senior director and head, Non-invasive cardiology, Fortis Memorial Research Institute, Gurugram. He further says that adequate hydration helps prevent dehydration, keeps blood volume stable, and supports normal blood pressure.

-Stress can contribute to elevated blood pressure and hypertension. Deep breathing exercises, meditation, yoga, listening to music, or engaging in some activities can help reduce stress levels.

-Risk factors like sedentary habits, diabetes, high cholesterol, smoking, irregular sleep cycles, high-stress environments, and a family history of coronary artery disease are all associated with hypertension. So, one has to keep these factors in check, says Agrawal.

-Hypertension management involves simple tips like lifestyle modifications, focusing on consistent daily exercise (at least 30 min of moderate to intense level, 5 days a week), a balanced diet rich in fruits, veggies, nuts, and low in carbs and saturated fats (DASH / Mediterranean diet), and emphasis on a stress-free life, recreation, and good sleep.

-Managing weight is crucial, suggests Agrawal. Even a small reduction in weight can significantly impact blood pressure.

-Opting for screening every ten years and every five years after you turn 50 is crucial. Continue medication on diagnosis. This is essential for preventing further damage.

-Regular checkups with your doctor to monitor blood pressure are an important tool in the prevention of hypertension. Early detection and intervention are key to preventing complications.

By including these preventive measures into daily life, one can significantly reduce.