Today we are celebrating World Hypertension Day, that is 17th May, 2020 and the theme is ‘Know Your Numbers,’ with a goal of increasing high blood pressure awareness in all populations around the world. The purpose of the day is to promote public awareness of hypertension and to encourage citizens of all countries to prevent and control this silent killer.
What Causes Hypertension or High Blood Pressure?
The exact causes of blood pressure are not clear. However, various lifestyle conditions have been known to significantly contribute to hypertension. Here are a few factors that contribute to this condition.
- Being overweight
- Bing-drinking alcohol
- Excessive smoking
- Family history of high blood pressure
- Not getting enough physical activity
- Old age
World Hypertension Day 2020: What is considered normal blood pressure?
According to the Heart Association, blood pressure over 140/90mmHg is generally considered to be high. When your blood pressure is high, your heart and arteries can become overloaded. This can further put you at a risk of certain heart diseases. An optimal blood pressure level is a reading under 120/80mmHg. Readings over 120/80mmHg and up to 139/89mmHg are in the normal to high range. However, it may depend from person to person. It is always good to consult a doctor to your ideal blood pressure level.
Natural Ways To Curb Hypertension
Choosing the right diet is all you need to keep yourself healthy. Here’s a checklist of things that you need to do to keep it in control.
1. Eat less salt
Consume less amount of salt as sodium consumption can cause a spike in blood pressure. Eating salt raises the amount of sodium in your bloodstream and wrecks the balance, reducing the ability of your kidneys to remove water. The result is a high blood pressure.
2. Include bananas in your diet
Rich in potassium, bananas are great for reducing blood pressure. To incorporate more bananas in your diet, add them in your cereal, cakes, bread, smoothies, shakes, et al.
3. Load up on greens
These green leafy delights are low in calories, high in fibre and packed with nutrients like magnesium, potassium, folate, et al, which are known to be the key ingredients for lowering blood pressure.
Eating a high fibre diet can help maintain a healthy blood pressure and oatmeal does wonders, which can reduce both systolic and diastolic pressure.
Watermelon contains an amino acid known as L-citrulline that has been proven to lower blood pressure. It is a heart health promoting food loaded with lycopenes, fibre, potassium and vitamin A, all of which have blood pressure lowering effects
Make sure you consult your doctor before switching to any food, or taking any new medication. On this World Hypertension Day, let us pledge to lead a healthy lifestyle to ensure a fit and healthy heart.