0 Tips for reducing blood pressure

Tips for reducing blood pressure

Walk it out — Walking at a brisk pace can help lower your pressure. A good workout will ensure the heart uses oxygen more efficiently. Getting a rigorous cardio workout 4 to 5 times a week can make a huge difference. Start by incorporating about 15 minutes of exercise in your daily routine and slowly increase the time and difficulty level.

• Deep Breathing — Learning some slow breathing and meditation techniques can do you wonders. It will help reduce stress drastically and keep your blood pressure in check. Try taking out 10 minutes every morning and at night. Inhale and exhale deeply. If you can, join a yoga class for some time so that you can learn the proper method.

• Go for potassium-rich foods — You have probably heard of the negative effects of sodium on the body and potassium is an essential mineral to counter the effects of sodium on blood pressure. Fruits and vegetables are rich in potassium. Try adding sweet potatoes, tomatoes, orange juice, potatoes, bananas, peas, and prunes and raisins to your regular diet.

• Go slow on the salt — Whether you have a family history of high blood pressure or not, reducing your intake of salt can make a huge difference to your health. Before adding that extra pinch of salt to your food, think if you really need it. Try substituting salt with lime, garlic, pepper or other herbs and spices. Go slow on processed and packaged foods. Potato chips, frozen chicken nuggets, bacon etc are high in sodium. Try calculating your daily sodium consumption. Keep a food diary and you may be surprised at how much you're taking in.

• Dark chocolate benefits — The darker variety of chocolate has flavonols that make blood vessels more elastic. Choose one that has at least 70 per cent cocoa to really reap the benefits.

• Alcohol alert — While it does provide some health benefits, alcohol can also be bad for your health. If consumed in small amounts, it can help prevent heart attacks and coronary artery disease. But, more than one or two drinks and the benefits are gone. Keep a check on your drinking patterns and if you're a heavy drinker, start reducing slowly. Never indulge in binge drinking. Consuming four or five drinks in a row can cause a sudden increase in blood pressure.

• Tea benefits — Herbal teas are the way to go. In a study conducted, those who sipped on hibiscus tea daily lowered their blood pressure. Many herbal teas contain hibiscus or you can always opt for green tea. The effects of caffeine are still debatable. Drinking caffeinated beverages can temporarily increase pressure. The solution is to check your pressure within 30 minutes of drinking a cup of coffee to determine if it works for your body.

• Reduce work and relax — Reducing the number of hours you spend in office can help lower hypertension. Working overtime makes it hard to exercise and eat healthy. Ensure that you get out of office at a decent hour. Learning to relax by listening to soothing music (Classical, Oriental or Indian instrumental) can help.

Read more

0 physical activities and heart disease

physical activities and heart disease 


* If you exercise regularly, you can reduce the chances of your getting a heart attack
-True

Heart disease is more likely to occur if you have an inactive lifestyle. Be aware of the fact that being inactive is as dangerous a risk factor as smoking, being obese or having high cholesterol. Exercise goes a long way in reducing this risk.

* Your normal daily routine will take care of your exercise. You don't have to have a separate program to fit in exercise.
- False

Most people are 'busy' but not really physically active. You must make it a point to put in at least 30 minutes of 'moderate' exercise on a daily basis. You can undertake such simple activities like walking, gardening and even climbing up the stairs instead of using the elevator. Only, make it a regular routine and try not to skip it even for a day.

* You have to train like a marathon runner if you want to be really fit.
- False

Even low or moderate intensity physical activity like dance exercises, walking for pleasure or even home exercises to music can have both short-term and long-term benefits. The key lies in 'getting started', especially if the whole concept of exercising is totally new to you. Why don't you walk every day after your lunch, or even take your dog for a walk? Just remember, it takes just about 30 minutes of your time to fit in a few low to moderate-intensity activities, such as pleasure walking, stair climbing, housework, dancing, and home exercises all of which can have both short and long-term benefits. If you are inactive, the key is to get started today. Even 30 minutes of physical activity everyday can help improve your heart health.

* You are required to exercise for a long time every day for good results
- False

It takes only a few minutes a day to become more physically active. If you don t have 30 minutes in your schedule for an
exercise break, try to find two 15-minute periods or even three 10-minute periods. These exercise breaks will soon become a habit you can't live without.

* It doesn't take a lot of money or expensive equipment to become physically fit.
-True

Many activities require little or no equipment. For example, brisk walking only requires a comfortable pair of walking shoes. These days most apartment complexes offer free or inexpensive recreation facilities and physical activity classes. It is become that much easier and less expensive to take the step towards good health!

* Only those who are overweight need regular exercise and it is they who will benefit most from it
- False

Generally, anyone who is physically active will find positive benefits from exercise. They will find that they have more energy, their stress levels are much reduced, and they are able to sleep soundly. High blood pressure is controlled and cholesterol levels are improved. If your aim is to lose weight, you will find that exercise tones your muscles and helps to burn all those extra calories. You will also find that you are able to curb you need for extra food. Another benefit is that your heart and lungs function better and you are able to live life to the full.

* As you grow older, you can be less active
-False

It is a fact that people tend to become less active with age but please remember that physical activity is still very important. It is this which is going to stand by you as regular exercise will increase your capacity to do your daily activities without any problem. Only remember that you will have to match your activity program with your fitness level and age.

* Always consult your doctor before you start any physical activity program.
-True.

Always consult your doctor if you are just going to start your activity program especially if you have a medical condition like high blood pressure, pain in the chest and shoulders, if you feel dizzy or faint or even get breathless after a mild exertion. The same rule applies also if you are middle aged or older and if you have not been physically active. You should ask your doctor before you start (or greatly increase) your physical activity if you have a medical condition such as high blood pressure, have pains or pressure in the chest and shoulder, feel dizzy or faint, get breathless after mild exertion, are middle-aged or older and have not been physically active, or if you are planning a vigorous activity program. If none of these apply, please go slow when you start and increase your activity gradually.

You should not start any physical activity program if you've had a heart attack

- False

In fact, regular physical activity can actually reduce your chances of another heart attack. Your chances of survival are more improved and if after consulting your doctor, you work out a program that suits your condition you will stand to benefit from the safe and effective exercise program.

* Include a number of activities in order to stay physically active.

- True

You can pick out as many activities as you like doing. The more the variety, the better chances of your sticking to the program. Plan both short term and long term goals. It would help if you can record your activities and the progress you have made in achieving your goals. Get your family and friends to join in. They can help keep you going

Read more

0 HEART CARING TIPS

A chat with Dr.Devi Shetty , Narayana Hrudayalaya ( Heart Specialist) Bangalore was arranged by WIPRO for its employees . The transcript of the chat is given below. Useful for everyone.
Qn: What are the thumb rules for a layman to take care of his heart ?

Ans:
1. Diet - Less of carbohydrate, more of protein, less oil
2. Exercise - Half an hour's walk, at least five days a week; avoid lifts and avoid sitting for a longtime
3. Quit smoking
4. Control weight
5. Control blood pressure and sugar

Qn: Is eating non-veg food (fish) good for the heart?

Ans: No

Qn: It's still a grave shock to hear that some apparently healthy person
gets a cardiac arrest. How do we understand it in perspective?

Ans: This is called silent attack; that is why we recommend everyone past the age of 30 to undergo routine health checkups.

Qn: Are heart diseases hereditary?

Ans: Yes

Qn: What are the ways in which the heart is stressed? What practices do you suggest to de-stress?
Ans: Change your attitude towards life. Do not look for perfection in everything in life.

Qn: Is walking better than jogging or is more intensive exercise required to keep a healthy heart?

Ans: Walking is better than jogging since jogging leads to early fatigue and injury to joints .

Qn: You have done so much for the poor and needy.. What has inspired you to do so?

Ans: Mother Theresa , who was my patient.


Qn: Can people with low blood pressure suffer heart diseases?

Ans: Extremely rare

Qn: Does cholesterol accumulates right from an early age
(I'm currently only 22) or do you have to worry about it only after you are above 30 years of age?

Ans: Cholesterol accumulates from childhood.

Qn: How do irregular eating habits affect the heart ?

Ans: You tend to eat junk food when the habits are irregular and your body's enzyme release for digestion gets confused.

Qn: How can I control cholesterol content without using medicines?

Ans: Control diet, walk and eat walnut.

Qn: Can yoga prevent heart ailments?

Ans: Yoga helps.

Qn: Which is the best and worst food for the heart?

Ans: Fruits and vegetables are the best and the worst is oil.

Qn: Which oil is better - groundnut, sunflower, olive?

Ans: All oils are bad .

Qn: What is the routine checkup one should go through? Is there any specific test?

Ans: Routine blood test to ensure sugar, cholesterol is ok. Check BP, Treadmill test after an echo.

Qn: What are the first aid steps to be taken on a heart attack?

Ans: Help the person into a sleeping position , place an aspirin tablet under the tongue with a sorbitrate tablet if available, and rush him to a coronary care unit since the maximum casualty takes place within the first hour.

Qn: How do you differentiate between pain caused by a heart attack and that caused due to gastric trouble?

Ans: Extremely difficult without ECG.

Qn: What is the main cause of a steep increase in heart problems amongst youngsters? I see people of about 30-40 yrs of age having heart attacks and serious heart problems.

Ans: Increased awareness has increased incidents. Also, edentary lifestyles, smoking, junk food, lack of exercise in a country where people are genetically three times more vulnerable for heart attacks than Europeans and Americans.

Qn: Is it possible for a person to have BP outside the normal range of 120/80 and yet be perfectly healthy?

Ans: Yes.

Qn: Marriages within close relatives can lead to heart problems for the child. Is it true?

Ans : Yes, co-sanguinity leads to congenital abnormalities and you may not have a software engineer as a child

Qn: Many of us have an irregular daily routine and many a times we have to stay late nights in office. Does this affect our heart ? What precautions would you recommend?

Ans : When you are young, nature protects you against all these irregularities. However, as you grow older, respect the biological clock.

Qn: Will taking anti-hypertensive drugs cause some other complications (short / long term)?

Ans : Yes, most drugs have some side effects. However, modern anti-hypertensive drugs are extremely safe.

Qn: Will consuming more coffee/tea lead to heart attacks?

Ans : No.

Qn: Are asthma patients more prone to heart disease?

Ans : No.

Qn: How would you define junk food?

Ans : Fried food like Kentucky , McDonalds , samosas, and even masala dosas.

Qn: You mentioned that Indians are three times more vulnerable. What is the reason for this, as Europeans and Americans also eat a lot of junk food?

Ans: Every race is vulnerable to some disease and unfortunately, Indians are vulnerable for the most expensive disease.

Qn: Does consuming bananas help reduce hypertension?

Ans : No.

Qn: Can a person help himself during a heart attack (Because we see a lot of forwarded emails on this)?

Ans : Yes. Lie down comfortably and put an aspirin tablet of any description under the tongue and ask someone to take you to the nearest coronary care unit without any delay and do not wait for the ambulance since most of the time, the ambulance does not turn up.

Qn: Do, in any way, low white blood cells and low hemoglobin count lead to heart problems?

Ans : No. But it is ideal to have normal hemoglobin level to increase your exercise capacity.

Qn: Sometimes, due to the hectic schedule we are not able to exercise. So, does walking while doing daily chores at home or climbing the stairs in the house, work as a substitute for exercise?

Ans : Certainly. Avoid sitting continuously for more than half an hour and even the act of getting out of the chair and going to another chair and sitting helps a lot.

Qn: Is there a relation between heart problems and blood sugar?

Ans: Yes. A strong relationship since diabetics are more vulnerable to heart attacks than non-diabetics.

Qn: What are the things one needs to take care of after a heart operation?

Ans : Diet, exercise, drugs on time , Control cholesterol, BP, weight.

Qn: Are people working on night shifts more vulnerable to heart disease when compared to day shift workers?

Ans : No.

Qn: What are the modern anti-hypertensive drugs?

Ans : There are hundreds of drugs and your doctor will chose the right combination for your problem, but my suggestion is to avoid the drugs and go for natural ways of controlling blood pressure by walk, diet to
reduce weight and changing attitudes towards lifestyles.

Qn: Does dispirin or similar headache pills increase the risk of heart attacks?

Ans : No.

Qn: Why is the rate of heart attacks more in men than in women?

Ans : Nature protects women till the age of 45.

Qn: How can one keep the heart in a good condition?

Ans : Eat a healthy diet, avoid junk food, exercise everyday, do not smoke and, go for health checkup s if you are past the age of 30 ( once in six months recommended) ...

Read more