World Hypertension Day 2014 - 17 May

The WHD was first inaugurated in May 2005 and has become an annual event ever since. The purpose of the WHD is to promote public awareness of hypertension and to encourage citizens of all countries to prevent and control this silent killer, the modern epidemic.

Increased blood pressure is the leading risk for death and disability globally. One of the major barriers to effective control of hypertension is simply that people are not aware their blood pressure is high. Yet simple affordable steps to incorporate routine blood pressure assessment into community programs and workplaces as well as all health care settings could play a major role.

World Hypertension Day, annually celebrated on May 17th, provides an opportunity to emphasize opportunities to improve prevention and control of hypertension. In 2014, the World Hypertension League (WHL) will initiate the celebrations on Friday May 16th by announcing results of its 2013-2014 campaign to assist national hypertension organizations in developing wide spread screening programs to identify those with hypertension.

The Campaign ‘Know your blood pressure’ will be repeated annually for the next 5 years to facilitate the development of programs to screen for hypertension.

All National hypertension, cardiovascular and public health organizations are invited to participate and to submit the results of blood pressure screening programs to the WHL by April 2, 2014. The total number of people screened globally and by each participating country will be announced May 16th.

Diet and Nutrition

It is well-known that diet plays a major role in high blood pressure.

Generally speaking, avoid foods that are hard-to-digest favor foods that are easy-to-digest, nourishing and cleansing. i.e. a low fat diet based on plenty of vegetables and fruits, legumes, rice, grains, and low fat dairy products. It is imperative on part of patients with high blood pressure to adopt a salt restricted diet regimen.

Uncooked or table salt must be completely avoided. In fact,  it is advisable that they may adopt an oil free diet. Similar to cutting down on salt, it is advisable that they cut down on the consumption of oil and fat.

 Lifestyle and Daily Routine

An effective way to lower our blood pressure is to prohibit, as far as possible, our lifestyle from disturbing our body’s natural rhythms.

When we eat, sleep and exercise in constantly fluctuating and disturbing patterns, the body loses its natural balancing cycles and cannot cleanse or heal itself as effectively

Therefore, regularity in our daily routine can be extremely effective in reducing physiological imbalances which contribute to high blood pressure.

Exercise 

Regular exercise is also fundamental.

• Any opportunity to be active, whether it is a morning or evening walk, weeding the garden, doing the housework or taking the stairs instead of the lift, all helps to increase blood circulation, decrease blood pressure, lower fatty-cholesterol deposits and improve our overall health and well being.

• Even free hand exercises such as jogging, cycling and swimming are beneficial for controlling high blood pressure.

Have a big belly laugh every day, even if you have to fake it till you make it. Laughter decreases adrenaline and cortisol production and can help lower your blood pressure.

Lose excess weight/lower cholesterol.  Losing as much excess weight as possible will definitely help keep your blood pressure low.

An effective way to reduce cholesterol and excess fats is to soak one teaspoon fenugreek seed in water overnight and chew them early in the morning on an empty stomach.

Strengthen your digestive system. A weak digestive system is often associated with high blood pressure. Our ability to efficiently and effectively digest the food we eat is an important consideration when choosing what to eat.

Incompletely digested foods create toxins and impurities that travel throughout the physiology, localizing in body tissues and eventually disrupt their functioning.

This process plays out in a wide variety of chronic conditions, not least of which is high blood pressure.

Ayurvedic triphala powder every night with warm water is often recommended for strengthening the digestive system. 

Reduce your intake of toxins. Toxins accumulate in our bodies when we eat foods which are hard to digest, drink liquids which require taxing metabolization, when our digestive and elimination systems are weak, and when we are stressed either physically, mentally, emotionally, or all three.

Most chronic disorders start when toxins accumulate in the body tissues and obstruct the channels of circulation and elimination.

Avoid smoking. While smoking itself does not increase blood pressure, it can add to the harm caused by high blood pressure. It is estimated to increase the risk of heart attack and stroke threefold in individuals with high blood pressure.  Nicotine also increases the resting heart rate and increases the release of adrenaline. Once smoking is stopped, this extra risk is quickly reduced.

Some home remedies from your kitchen

• Mint leaves contribute significantly to reducing blood pressure. Powdered form of dried mint leaves may be had twice a day to reduce high blood pressure. Two teaspoonfuls of the same may contribute directly to reducing high blood pressure.
• One of the medicinal properties of garlic caters to the reduction of arterial spasms. So consumption of garlic contributes significantly towards lowering blood pressure and also ensuring control over pulse rate and cardiac rhythm.
• Lemon also keeps hypertension under control by adding to the strength of capillaries. Regular consumption of lemon juice squeezed into water without salt or sugar will serve to control blood pressure by controlling the wear and tear of arteries with its invaluable Vitamin P content.
• Similar to lemon juice, grapes also serve to reduce blood pressure with its Vitamin P content.
• Gooseberry also serves to keep blood pressure under control. Gooseberry mixed with honey should be taken every morning.
• Dried and roasted seeds of watermelon also serve to reduce blood pressure by dilating the blood vessels.
• Consumption of vegetables including potato, parsley, carrot and spinach play significant role in reducing blood pressure. Juice made out of raw spinach and carrot works to reduce blood pressure with two glasses being taken twice a day.
• Celery and broccoli deserve special mention amongst all vegetables as 'phyto-chemical' content of theirs serves to lower blood pressure. Celery helps to control stress hormone that has constricting effects on blood vessels.
• Fruits rich in Vitamin B, sodium and potassium such as banana, grapes, oranges and apricots also serve to improve the circulatory system.
• Rice with its low salt and cholesterol content work against high blood pressure. Besides the calcium content of rice serves to relax the nervous system. Magnesium and Potassium content of potato also serve to reduce hypertension.
• As far as the choice of cooking medium is concerned, it is always advisable to go for one based on unsaturated oils extracted from mustard, safflower, sunflower and seeds of bitter gourd.
• While natural remedies suggested as part of treatment for hypertension or high blood pressure should be accompanied by thorough medical advice and regular checkups; a situation of low blood pressure can be rectified easily by adopting a few dietary tips.
• In order to prevent blood pressure from falling; it is important that you keep yourself properly hydrated because absence of water from the system may lead to the fall of pressure.
• Almond paste added to milk, juice of beet root, chewing raisins soaked in water also help to control low blood pressure.
• Equally effective is the consumption of basil juice and honey on an empty stomach for curing the symptoms of low blood pressure.
• Nutritious food rich in protein and carbohydrate should be included in diet.