Contributed by: Healthians Team
Introduction
High blood pressure or hypertension is a condition in which the force of blood circulation increases rapidly and damages the walls of the blood vessels.
Although the specific cause behind hypertension is still unknown, yet, there are a few factors that may give rise to the condition. These include:
- Smoking
- Too much alcohol consumption
- Excessive salt intake
- Lack of physical activity
- Chronic stress
- Chronic kidney ailments
- Thyroid disorders
The range of blood pressure can vary according to your age and gender. Here’s a table that can help you learn more about it.
Male blood pressure ranges
| Age (years) | SBP (Systolic Blood Pressure) | DBP (Diastolic Blood Pressure) |
| 21 to 25 | 120.5 | 78.5 |
| 26 to 30 | 119.5 | 76.5 |
| 31 to 35 | 114.5 | 75.5 |
| 36 to 40 | 120.5 | 75.5 |
| 41 to 45 | 115.5 | 78.5 |
| 46 to 50 | 119.5 | 80.5 |
| 51 to 55 | 125.5 | 80.5 |
| 56 to 60 | 129.5 | 79.5 |
| 61 to 65 | 143.5 | 76.5 |
DBP: The pressure in the arteries when the heart rests between the beats
Female blood pressure ranges
| Age | SBP (Systolic Blood Pressure) | DBP (Diastolic Blood Pressure) |
| 21 to 25 | 115.5 | 70.5 |
| 26 to 30 | 113.5 | 71.5 |
| 31 to 35 | 110.5 | 72.5 |
| 36 to 40 | 112.5 | 74.5 |
| 41 to 45 | 116.5 | 73.5 |
| 46 to 50 | 124 | 78.5 |
| 51 to 55 | 122.55 | 74.5 |
| 56 to 60 | 132.5 | 78.5 |
| 61 to 65 | 130.5 | 77.5 |
DBP: The pressure in the arteries when the heart rests between the beats
As you continue to read this article, you’ll learn about the 7 important lifestyle changes that can play a significant role in controlling blood pressure and help you lead a healthy life.
Maintaining a healthy body weight
Maintaining healthy body weight is crucial as it helps in reducing the risk of several health complications and controlling blood pressure.
To ascertain the correct bodyweight, keep an eye on the body mass index (BMI). Here’s a table with all the necessary numbers you need to watch out for.
| BMI | Weight status |
| Below 18.5 | Underweight |
| 18.5 to 24.9 | Healthy |
| 25.0 to 29.9 | Overweight |
| 30.0 & above | Obese |
Take a well balanced & nutritious diet
The diet goes a long way when it comes to maintaining good health and managing hypertension. Nature has given a lot of food options for fulfilling this objective.
This list will help you learn about some healthy and unhealthy food choices that can bring changes in your blood pressure.
Healthy food choices
- Citrus foods (lemons, oranges & grapefruits)
- Pumpkin seeds
- Green vegetables (beans, chaulai, spinach & broccoli)
- Berries
- Nuts (pistachios, walnuts & almonds)
- Carrots, tomatoes & beetroots
- Herbs and spices (tulsi, parsley, garlic, ajwain, cinnamon, ginger & cardamom)
- Greek yoghurt
- Chia & flax seeds
- Bananas
Unhealthy food choices
- Foods with artificial sweeteners
- Junk foods (pasta, pizza, burger, french fries & chips)
- Avoid oily and fried foods
Minimize sodium intake
Sodium is naturally present in salt and when its intake increases, the body requires extra water for removing this mineral.
This phenomenon can increase the load on the heart and blood vessels which can cause high blood pressure.
Implement the following measures to reduce the intake of sodium:
- Reduce salt intake
- Opt for foods with less sodium content
- Substitute table salt with herbs and spices
Avoid alcohol & quit smoking
Smoking and drinking are without a doubt two of the most harmful habits a person can indulge in. These habits can give rise to a host of health complications, including hypertension.
One of the best things that can be done to reduce the risk of high blood pressure is to quit these habits at the earliest possible.
Exercise regularly
Including an exercise regimen in your daily life can aid in minimizing the risk of hypertension by improving heart health and blood circulation.
Here are a few workouts that can help control your blood pressure:
- Yoga
- Brisk walking
- Cycling
- Jogging
- Weight training
- Swimming
Pro tip: Aim for working out at least 30 minutes a day.
Manage stress
Stress can lead to the secretion of vasoconstricting hormones. These hormones tend to reduce the space inside the blood vessels and at the same time increase the flow of blood, which can give rise to hypertension.
Emotional distress, job strain, and negative social factors are some of the leading factors responsible for stress.
Here are a few tips to manage stress:
- Meditate
- Eat healthy foods
- Exercise regularly
- Make time for hobbies
- Talk to a person you trust
- Consult your doctor if stress persists or aggravates
Stay hydrated
Dehydration is another factor that can cause high blood pressure. Drinking at least two to three litres of water every day can help in staying hydrated and keeping the blood pressure under control.
Final thoughts
High blood pressure is a common condition that can lead to severe health complications such as stroke or heart attack.
Thus, it should not be left untreated or ignored and necessary measures should be taken to prevent the onset of hypertension.
The above-mentioned lifestyle changes are some of the best ways to reduce the risk of hypertension.
Apart from them, you should also undergo regular diagnoses which can help in identifying the changes in your health and allow you to take preventive measures to improve your overall well-being.
