Know your number, target your blood pressure
Hypertension or high blood pressure is one of the major causes that contributes to the rising trend of non-communicable diseases in Bangladesh. To create awareness about the disease and help people prevent the deadly complications of cardiovascular and other diseases, World Hypertension Day was observed on May 17.
One of the most important ways of controlling hypertension and preventing its bad catastrophic consequences is knowing the numbers — meaning understanding what the machine means when it shows a number. Blood pressure tends to go up and down, even in people who have normal blood pressure. If your numbers stay above normal most of the time, you are at risk. The table by American Heart Association (AHA) shows normal numbers for adults and also the numbers that put you at greater risk for health problems.
The first number, systolic blood pressure measures the maximum pressure exerted as the heart contracts. The lower number, diastolic pressure is a measurement taken between beats, when the heart is at rest. In the presence of diabetes or chronic kidney disease (CKD), any reading above 130/85 mmHg is considered high blood pressure.
While there are known prevention interventions targeting changes in diet and exercise, a key strategy in controlling hypertension is timely and appropriate medication. Many drugs that lower blood pressure also prevent heart attacks and strokes. Talk to a doctor for medication if the numbers are high. Apart from that, it is important to measure your blood measure regularly. You can do this yourself at home with an automatic, cuff-style bicep (upper arm) monitor or encourage a family member to learn the technique of manual measurement.
In addition, target healthy blood pressure with these four keys:
Watch your weight: In our rapidly, changing world, the number of over-weight and obese people is on the rise. Being overweight can lead to hypertension.
Quit smoking: If you are a smoker, try to quit this habit. Or at least start cutting down the number of cigarettes per day gradually to zero.
Make healthy food choices: Eating healthy is always a good idea. First and foremost, do not skip meals. Here are some tips:
-Try limiting processed and fast foods.
-Increase your fruit, vegetable and nut intake daily.
-Try making at least one vegetarian meal a week.
-Reduce your sodium or salt intake.
-Do not add extra salt when cooking.
-Eat season foods, fresh herbs, lemon juice or vinegars.
Live an active life: Your body was born to move. So, get active with anything you love. Walking, biking, swimming, gardening, dancing whatever makes you happy.
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