symptoms of high blood pressure

Young adults who have slight high blood pressure are at a risk of heart problems in their later life

In a recent study published in Journal of the American College of Cardiology, it is observed that young adults who has marginally above normal blood pressure are at a greater risk of having heart problems in their later stages of life About 2,500 men and women between the age 18 to 30 years participated in the study. Scientists observed the participants for 25 years. The participants undertook health checkup for once in three years for the duration which included blood pressure measurement and .heart imaging tests at the end of the study. Few people under the age of 30, when the study began, had marginally above normal blood pressure (120/80 to 139/89). Even though this range is not categorised as high blood pressure but an intermediate stage termed as prehypertension. However the scientists found that those people with above normal blood pressure were likely to have symptoms of heart disease in the age of 45-65 particularly in the left ventricle.

Some years ago, high blood pressure was a state of higher blood pressure in the range of 140/90 or higher. Conversely, in the course of last 20 years, many long term researches have revealed that blood pressures in a range greater than 120/80 are connected with an elevated risk of stroke and heart disease. That introduced a term “prehypertension” which means blood pressures between 120/80 and 139/89.

The results indicate that prehypertension starts to affect heart function in the initial period of adult lifecycle. These researchers in their 25 years of study found in the group of men and women between the ages of 18 to 30 years, that those having prehypertension were more possibly to develop symptoms of heart disease. Almost all of them have not shown any symptoms but the echocardiograms indicated the heart irregularities.

What can I do now?

The first thing you can do is get your blood pressure checked least once per year even though it shows 120/80. And definitely do not give a gap of more than 2 years without getting tested.

Many good hospitals have a free health checkup facility wherein they perform preliminary tests such as BMI and blood pressure. Many health supplement providers, Nutrilite distributors for example, offer free health checkup coupons on purchase of their food supplements. Many social events around you society or work also offer such kind of facilities. You need not to take an appointment to see your doctor for this checkup. Even if a single reading shows your blood pressure above 120/80, take it seriously no matter if you are young.

You can make lifestyle changes at early stages so that you can take actions that will lower the risk of raising your blood pressure with age. By doing so you can lower the risk of heart problems and stroke in later stage of life.

Quit smoking if you are doing so. Diet and exercise can keep your blood pressure in control.

Stay physically active all the day. Take a break from TV or PC every 20 minutes. Serve water to your spouse in the commercial break. Even a small stretch makes a big difference.

Get at least 30 minutes of moderate-intensity exercise five days a week.

Maintain your body weight in normal BMI range.

Add more vegetables and fruits in every meal. Reduce potato from your diet.

Add healthy protein, fish, and whole grain breads. You can also consider all plant protein powder.

You would realize that food tastes better with just minimum or low salt. Reduce salt intake

Take water instead of empty calorie beverages.

Add omega 3 supplements

Reduce all the lifestyle risks that promote inflammation. Inflammation is a key driver to chronic conditions such as heart disease, diabetes, and many more.

What is inflammation?

Inflammation is a vital part of the body’s immune system. Inflammation protects the body against foreign attackers such as viruses, bacteria, and other contaminants, to scavenge the debris, and to help heal injured tissue. It is like a gas burner flame, our body has auto switch high and switch low system to burn the foreign invaders. You cannot switch off the inflammation. However the contaminated food, high fat or processed food we eat the pollution we are exposed to or stress or even lack of exercise increases the inflammation, like heart arteries. If not treated this can lead to cholesterol oxidation and blocked arteries and may further set a stage for heart disease and stroke.

Researchers are designing many inflammation reducing medicines. However, they are in preliminary stages and are likely to be expensive. Perhaps most of them will certainly have any side effects. Instead, you can follow simple changes that can ease inflammation. Following are some recommendations:

Change your cooking oil regularly. This will avoid cholesterol to accumulate in the body. Many oils has anti-inflammatory characteristics especially omega-3 fats. Beware those who promote good omega 6 oil are misleading people. Omega 6 fats are present in almost all the edible oils we see in the market.

Reduce refined carbs. White bread, maida, potato wages, fries, sugar loaded soda etc. increases levels of cytokines which fuels inflammation. Eating whole grain chapati, , brown rice, brown bread etc. lowers the absorption of blood sugar, allows insulin to be properly utilised, and reduces cytokine secretion.

Fruits and vegetables. The more fruits and veges we eat, the lesser the problem of inflammation. Why? They contain thousands phytonutrients that keep plants stand against air and water pollutions, these phytonutrients has great anti inflammation properties that nutraliese free radicals.

Add nuts and seeds. Taking walnuts, almonds flax seeds and other nuts and seeds to your diet is another delicious way to reduce inflammation.

Reduce Alcohol. Too much alcohol increases the levels of C-reactive protein (CRP), a powerful free radical that supports inflammation.

Add spices to your diet. Herbs and spices such as, ginger, garlic, turmeric, chilies, and many others are rich sources of minerals that fight inflammation.

Summary

If you are a do it yourself kind a person, design your diet chart to suit your lifestyle and eating pattern using diet kundali. You can get in touch with our dietitian at www.dietkundali.com You can pick and choose in your diet foods that reduces inflammation and omit the foods that promote it. If you add an omega 3 supplement in your diet right from your adult life, it would be a great decision to begin and it will help a lot in your later 60s. You probably won’t realize or sense any difference. But it will be a huge favor to your body’s immune system that will pay off in numerous ways.

Comments

Is Crash dieting good or Bad for you? Pros and Cons

In this blog post we will be talking about Pros and cons of crash dieting, which you have selected to lose weight in a week or a month time. Quickly Losing weight has its own advantages and disadvantages. Let’s move forward to see more about in detail. Crash Dieting- Good or Bad? At the point when you are hoping to lose weight , you need to do it rapidly. This prompts to searching for speedy fixes and magic pills. While there are no pills that will help you get in shape without doing anything, yes there are alternatives. The question you ought to ask is whether crash dieting methodologies are truly justified, despite all the trouble. You have to know the advantages and disadvantages of them. Advantages of Crash Dieting Get in shape quickly The fundamental advantage of a crash eating routine is that you will have the capacity to lose a considerable measure of weight rapidly. This is the thing that such a large number of individuals are after that they will...

High protein low carb foods - cereals and pulses for low carb Indian diet plan

Cereals and pulses are very important part of our Indian diet as they are major source of energy, proteins and fiber. The most common used Indian cereals are wheat and rice. However, there are other cereals that have better protein to carb ratio and are replacement to rice and wheat to match the same nutrition. In our earlier blog we have given the list of low carb Indian foods that are also high protein low carb foods in vegetables and fruits group, now here are listing high protein low carb cereals and pulses to help you design a total low carb Indian diet plan . Again, these low carb Indian foods are arranged according to their protein density per gm of carbohydrate intake. You can find out nutrition in the quality recipes you prepare using pursuing foods in Diet Kundali app 15. SOYBEAN, WHITE - SOYBEAN, WHITE gives 10.16 gm carbohydrates, It contains 37.8 gm protein for 100 gm eating portion. A person consumes 37.12 kCal for 1 gm of carb and 3.72 gm protein by eat...

High protein low carb foods for low carb Indian diet plan

In our earlier blog of how exactly to design low carb Indian diet plan we've emphasised on low carb diet and stated importance to improve protein intake to improve satiety. In this blog Diet Kundali offers you a list of low carb Indian food that are also high protein low carb foods in veggie and fruits meals group to be able to compensate your protein reduction due to decrease in cereals. Certainly, these fruit and veggies are also abundant with fibre that might help in managing triglycerides and cholesterol levels . We've defined these low carb Indian food according to their proteins density per gm of carbohydrate intake. You could find out nutrition in the recipes you prepare using pursuing foods in Diet Kundali app . 19. PONNAGANNI - PONNAGANNI provides 5.17 gm carbs, it includes 5.29 gm proteins for 100 gm eating portion. A person consumes 9.84 kCal for 1 gm of carb and 1.02 gm proteins per gm of carbohydrate by consuming PONNAGANNI. It offers scientific name...

Weight loss tips – These Beverages will increase your weight loss rate

Beverages to lose weight fast In weight loss journey, when you feel hungry your mind diverts your attention to search for food. If healthy food is not available, you will be tempted to eat anything that is in front of you when you are hungry. When your stomach is full you tend to eat less or nothing even if you are served your favourite food. Internet is filled with tons of suggestions to lose weight. Some of them are easy to follow some are difficult to adopt in our lifestyle. While some suggestions focus on diet and exercise, some few also proper sleep and positive attitude but there are some beverages which when added to your diet chart can speed up your weight loss process. Some drinks cost low while other drinks cost more. While there are some d rinks that look cheap or cost low but the actual value of that drink in terms of nutrition is also low. So if you think some beverage is costly or cheap to adopt in your diet chart, think again. Your selection of beverages should ...

High Blood Pressure Diet

The latest Global health numbers puts the spotlight on the growing problem of the non-communicable diseases burden. One in three adults worldwide has raised blood pressure – a disorder that is root for around half of all fatality from stroke and heart disease. One in every 10 adults has diabetes. These numbers are alarming and rapidly growing particularly in low- and middle-income countries like India. Prevention is better than cure. So if one want to stay away from these disorders one need to follow major lifestyle and diet changes. Following information will give you information on high blood pressure and its reasons and foods which can cure the reasons behind high blood pressure. What is high blood pressure? Our heart is a pump that supplies blood all around our body through blood pipes called arteries. Since blood has to reach to each and every part of your body, has to overcome different resistances and has to re circulate again, our heart pumps the causes...

How to design low carb Indian diet for weight loss

Recommending low carb diets have been the approach for weight loss until more recently and even today there continues to be an interest in low-carb diet plans as it is generally observed that all the low carbohydrate diet plans tend to reduce the overall intake of carbohydrates. Following classification designates the carbohydrates intake from low to high [1] 1. High carbohydrate intake (more than 45% of energy from carbs) 2. Moderate carbohydrate intake (energy intake from carbs between 26% and 44%) 3. Low carbohydrate intake (less than 26% energy from carbohydrates) or less than 130 gm per day 4. Very low carbohydrate intake (less than 10% energy from carbs) or less than 20-50 gm per day Studies have shown low-carb approaches to be superior to other dietary approaches in producing rapid weight loss for the initial six to twelve months period. Low carb diet approach which is also called the carbohydr...

What is diabetes and what is normal blood sugar levels chart?

Diabetes is a significant sort of chronic disease that occurs when blood sugar in blood can't be effectively controlled and sugars in the bloodstream keeps circulating in an increased level for a longer time. This may happen whenever a hormone known as insulin isn't efficiently made by pancreas which can be used along the way of controlling bloodstream glucose level in the bloodstream or when your body cannot successfully utilize the insulin it generates. Diabetes can be an essential public medical condition. Both the number of instances as well as the prevalence of diabetes have already been steadily increasing within the last few decades. According to the data gathered by International Diabetes Federation around 9% from the worlds populace is suffering from diabetes and around 10% from the global health care expences is allocated to treating diabetes[1][2]. Watch more info on diabetes in Hindi in this video. Can diabetes kill you? As per Who ...

Diabetes diagnosis - How do I know if I'm diabetic?

Diabetes mellitus is a disease of multiple causes characterized by chronic hyperglycaemia with problems in carbohydrate metabolism because of defects in insulin action, insulin secretion or both. This syndrome is frequently correlated with long term problems for organs like heart, kidneys, eyes and blood vessels. More than 50% of all patients with diabetes do no exhibit any symptoms at all until diagnosed. Hence it becomes imperative for earlier diabetes diagnosis than later. You can watch this video for information in Hindi on how diabetes diagnosis is done. Who should check for diabetes? For Indians ideally all the individuals above 30 years of age should be screened for diabetes. If you are positive for any one or more following risk factors, then you ought to be tested sooner regardless of your age: You have diabetes in the family such as parents, grand parents. You are overweight or obese where your body mass index is more than ...

Diet plan for weight loss

Diet plan for weight loss-Day 1 Hello Friends, Welcome to Dietkundali, Hope you all are doing well. In today’s blog, I will share with you my diet plan for weight loss . Here I will give information about a full-day diet plan that helps to weight loss. The first fall if you are looking for a diet plan for weight loss , you need to reduce your calories intake and try to take a low carb diet . In my coming blog, I will share with you my 15 days diet plan for weight loss , so you will get an idea what to eat in the breakfast, lunch, and dinner that will help you a lot in managing your calories. Also, I will give information about food items you need to consider in your diet plan, such as vegetables, cereals, fruits, pulses, etc. When weight loss actually happens? Whatever calories we take should be less than the calories we spend. Then only weight loss will happen. So for weight lo...

Weight loss tips - These high fiber foods will help you to reduce weight faster than before.

Weight loss can be accelerated by adding these foods regularly in your balanced diet. At Diet Kundali we aim at finding out right food in your daily staples and adding some more from your local food list. This can help in getting balanced diet without eating excess calories. Many people knew that eating spinach has many benefits including aid in weight loss. However, these foods can work wonders in weight loss with spinach. what are they? And how does it work? There are many ways to achieve weight loss. One of which is Intermittent fasting and is also gaining lot of popularity. Along with-it increased exercise to burn calories and reducing calorie content in the diet can work wonders for weight loss. Replacing your vegetables with following can increase your weight loss without much compromise on hunger. You need to watch how much calories do a food contains per gram of fiber. This is also called Energy to Fiber Ratio. Lower Ratio mean the food will give you less calories p...

Dietkundali

Search This Blog