Hypertension – The Silent Killer

Hypertension is a disease in which the heart has to work way harder than it should because high blood pressure is acting against the heart and arteries.  If this goes on for a long time, it can lead to serious damage to the heart. This is why hypertension is called the silent killer because we are completely unaware of the damage that it is causing. Hypertension has no definite symptoms that can help us to identify the disease. Along with the heart, it can also damage kidneys, brains, eyes, and blood vessels. The best way is to adopt a lifestyle that keeps our hypertension in check and the blood pressure at a normal level hence, avoiding any risks.

Mild symptoms of high blood pressure

Most people affected by hypertension do not show any symptoms. However, some people might experience shortness of breath, headaches, or nose bleeds. Again, these high blood pressure symptoms are unspecific and can vary. Moreover, these symptoms usually appear when hypertension is at a life-threatening stage.

Causes of hypertension

Although there are no causes for primary hypertension, most people suffer from secondary hypertension. The reasons for secondary hypertension are usually some underlying causes. Genetics is one main cause of high blood pressure in people. In addition to that, hypertension can be caused by certain medications, thyroid problems, kidneys, or even sleep disorders. There are also some other factors that can lead to hypertension like age and family history. Most people develop high blood pressure in their 60s and the chances are higher when high blood pressure runs in the family. Obese and overweight people also often have hypertension or high blood pressure.

Prevention and treatment of high blood pressure

There are different steps that we can take to prevent hypertension and to treat hypertension without medication. The most important thing is to keep your weight at a normal level. Having a normal body weight will not only help you with high blood pressure but also many other diseases. To control your body weight, you need to exercise daily and eat healthy food.

Exercises for hypertension

You don’t have to follow crazy workout routines to deal with hypertension, just stick to a light exercise that you can easily do every day. By starting slow, you can build your stamina and then switch to exercises that are slightly higher in intensity.

Diet for hypertension

Hypertension patients are advised to eat nutrition-rich foods. The foods should contain the best nutrients like protein, calcium, fiber, magnesium, and potassium. We should be careful to not consume foods that can increase body weight. Preventing and treating hypertension while having a high body weight can be very difficult. If you are suffering from hypertension, you have to plan your meals and make sure that you are consuming all the right nutrients. Eating the right nutrients provides the required amount of energy to your body to perform daily activities.

Breakfast options for people with high blood pressure

Starting your day with a filling breakfast is very important. The best options for breakfast are oats, yogurt, fruits, and eggs. All these food items are nutrient-rich and can maintain your blood pressure at a normal level. Eating foods that are low in sodium is favorable to dealing with hypertension.

Lunch options for people with high blood pressure

Some lunch options that can maintain your blood pressure at a normal level include

• white bean and vegetable salad,
• chicken hummus bowls,
• broccoli salad,
• salmon lentil salad and
• quinoa chicken bowl

The easy way is to make a weeklong plan and then follow that plan. Following a plan makes healthy eating much easier as less time and energy is wasted.

Dinner options for people with high blood pressure

While dealing with hypertension, our dinner options shall be packed with potassium and must be low on sodium. This combination will keep the high blood pressure in check for sure. The foods that you can choose from are

• mixed greens with lentils and sliced apples,
• stuffed sweet potato,
• vegetable and hummus sandwich,
• tomato, cucumber, and white bean salad and
• Asian ginger chicken

The recipes for all these meals can vary according to personal preference. Just make sure to go for healthier ingredients.

10 best foods to deal with hypertension

There are some foods that can readily help to decrease blood pressure.

• Potatoes
• Kale
• Bananas
• Meats
• Dairy
• Beats
• Broccoli
• Olive oil
• Coconut oil
• Nuts

You can eat these foods in different combinations and easily keep your blood pressure in check. These foods will not only help you if you are a hypertension patient but will also help you to prevent the disease altogether.