Symptoms of high blood pressure
In a recent study published in Journal of the American College of Cardiology, it is observed that young adults who has marginally above normal blood pressure are at a greater risk of having heart problems in their later stages of life About 2,500 men and women between the age 18 to 30 years participated in the study. Scientists observed the participants for 25 years. The participants undertook health checkup for once in three years for the duration which included blood pressure measurement and .heart imaging tests at the end of the study. Few people under the age of 30, when the study began, had marginally above normal blood pressure (120/80 to 139/89). Even though this range is not categorised as high blood pressure but an intermediate stage termed as prehypertension. However the scientists found that those people with above normal blood pressure were likely to have symptoms of heart disease in the age of 45-65 particularly in the left ventricle.
Some years ago, high blood pressure was a state of higher blood pressure in the range of 140/90 or higher. Conversely, in the course of last 20 years, many long term researches have revealed that blood pressures in a range greater than 120/80 are connected with an elevated risk of stroke and heart disease. That introduced a term “prehypertension” which means blood pressures between 120/80 and 139/89.
The results indicate that prehypertension starts to affect heart function in the initial period of adult lifecycle. These researchers in their 25 years of study found in the group of men and women between the ages of 18 to 30 years, that those having prehypertension were more possibly to develop symptoms of heart disease. Almost all of them have not shown any symptoms but the echocardiograms indicated the heart irregularities.
What can I do now?
The first thing you can do is get your blood pressure checked least once per year even though it shows 120/80. And definitely do not give a gap of more than 2 years without getting tested.
Many good hospitals have a free health checkup facility wherein they perform preliminary tests such as BMI and blood pressure. Many health supplement providers, Nutrilite distributors for example, offer free health checkup coupons on purchase of their food supplements. Many social events around you society or work also offer such kind of facilities. You need not to take an appointment to see your doctor for this checkup. Even if a single reading shows your blood pressure above 120/80, take it seriously no matter if you are young.
You can make lifestyle changes at early stages so that you can take actions that will lower the risk of raising your blood pressure with age. By doing so you can lower the risk of heart problems and stroke in later stage of life.
Quit smoking if you are doing so. Diet and exercise can keep your blood pressure in control.
· Stay physically active all the day. Take a break from TV or PC every 20 minutes. Serve water to your spouse in the commercial break. Even a small stretch makes a big difference.
· Get at least 30 minutes of moderate-intensity exercise five days a week.
· Maintain your body weight in normal BMI range.
· Add more vegetables and fruits in every meal. Reduce potato from your diet.
· Add healthy protein, fish, and whole grain breads. You can also consider all plant protein powder.
· You would realize that food tastes better with just minimum or low salt. Reduce salt intake
· Take water instead of empty calorie beverages.
· Add omega 3 supplements
· Reduce all the lifestyle risks that promote inflammation. Inflammation is a key driver to chronic conditions such as heart disease, diabetes, and many more.
What is inflammation?
Inflammation is a vital part of the body’s immune system. Inflammation protects the body against foreign attackers such as viruses, bacteria, and other contaminants, to scavenge the debris, and to help heal injured tissue. It is like a gas burner flame, our body has auto switch high and switch low system to burn the foreign invaders. You cannot switch off the inflammation. However the contaminated food, high fat or processed food we eat the pollution we are exposed to or stress or even lack of exercise increases the inflammation, like heart arteries. If not treated this can lead to cholesterol oxidation and blocked arteries and may further set a stage for heart disease and stroke.
Researchers are designing many inflammation reducing medicines. However, they are in preliminary stages and are likely to be expensive. Perhaps most of them will certainly have any side effects. Instead, you can follow simple changes that can ease inflammation. Following are some recommendations:
Change your cooking oil regularly. This will avoid cholesterol to accumulate in the body. Many oils has anti-inflammatory characteristics especially omega-3 fats. Beware those who promote good omega 6 oil are misleading people. Omega 6 fats are present in almost all the edible oils we see in the market.
Reduce refined carbs. White bread, maida, potato wages, fries, sugar loaded soda etc. increases levels of cytokines which fuels inflammation. Eating whole grain chapati, , brown rice, brown bread etc. lowers the absorption of blood sugar, allows insulin to be properly utilised, and reduces cytokine secretion.
Fruits and vegetables. The more fruits and veges we eat, the lesser the problem of inflammation. Why? They contain thousands phytonutrients that keep plants stand against air and water pollutions, these phytonutrients has great anti inflammation properties that nutraliese free radicals.
Add nuts and seeds. Taking walnuts, almonds flax seeds and other nuts and seeds to your diet is another delicious way to reduce inflammation.
Reduce Alcohol. Too much alcohol increases the levels of C-reactive protein (CRP), a powerful free radical that supports inflammation.
Add spices to your diet. Herbs and spices such as, ginger, garlic, turmeric, chilies, and many others are rich sources of minerals that fight inflammation.
If you are a do it yourself kind a person, design your diet chart to suit your lifestyle and eating pattern using diet kundali. You can get in touch with our dietitian at www.dietkundali.com.You can pick and choose in your diet foods that reduces inflammation and omit the foods that promote it. If you add an omega 3 supplement in your diet right from your adult life, it would be a great decision to begin and it will help a lot in your later 60s. You probably won’t realize or sense any difference. But it will be a huge favor to your body’s immune system that will pay off in numerous ways.
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