What is blood pressure?

The pressure with which the heart pumps the blood into the arteries is known as blood pressure. If the pressure or blood volume lies within the normal range then the blood pressure is said to be normal. But if the blood volume is increased beyond the level of safety then it puts pressure on your arteries and cause high blood pressure or hypertension.

Factors causing blood pressure

1.Salt

The most common and the biggest culprit is "salt".

Excess of sodium is flushed out of our bodies through kidney. When enormous amounts of sodium enter our body, kidney works overtime. Over a period of time the kidney becomes less efficient and is unable to excrete the excess sodium thus increasing its concentration.

When do you know that you are taking more salt than required?

Taste your food. Can you explain the taste or flavour or it is just SALTY!!!

If the answer is "SALTY" then you need to minimize the salt intake in your food.

2. stress- too much exertion, physical or mental causes increase in blood pressure.

3. Alcohol consumption

4. Obesity- obesity occurs due excessive intake of certain nutrients like fats and carbohydrates, which otherwise are required in small amounts by our body.

5. Lack of exercise or movements.

6. Lifestyle

7. Smoking

Symptoms of high blood pressure

1. Frequent headaches

2. Become impatient and short tempered.

3. Restlessness

4 Feel heavy and difficult to walk

5. Nausea

6. Shortness of breath

7. palpitations

8. Constipation

9. Sleepless at night

PRECAUTIONS IN DIET

Avoid chocolates.

Avoid coffee

Minimize the intake of salt. Do not keep salt jar on the dinner table

Never add salt over and above the quantity already present in food preparation.

Reduce intake of cereals and pulses

Avoid red meat

Cook food in hydrogenated oils.

Avoid cheese and butter

Bananas, apples and oranges are recommended.

How to normalize your blood pressure

1. Follow the above rules regarding you diet.

2. Avoid jogging, instead go for a brisk walk. It improves your blood circulation.

3. Meditation- Meditate for at least 10 minutes. It relaxes your mind and body. You can get rid of tensions by meditating.

4.Yoga- Yoga helps in reducing blood pressure. 'Anulom-vilom aasan' helps in decreasing high blood pressure. Breathe in from one nostril while breath out from the other for 15- 20 minutes.

5. Drink 1 glass of water the first thing in the morning. This helps in flushing away the toxins from the body and also prevents constipation.

6. Do not eat very late especially at night. It might cause acidity and gas problems that put pressure on your heart.

7. Take a stroll after your dinner.

8. Do not give too much of gaps between meals. Munch a biscuit or grab a fruit in between.

9. Take 8 hr sleep.

Article Written by Chitra Atolia