Hypertension, formally known as high blood pressure, is a commonly faced medical issue among people across the globe. Hypertension is caused by an increasing force of blood against the arteries, leading to serious health issues. Both systolic (when the heart beats or contracts) and diastolic (when the heart is at rest) numbers need to be monitored.
Regular check-ups are the best way to diagnose hypertension; otherwise, no significant symptoms are observed in hypertensive patients. The risk of hypertension has been found to increase with old age. Many factors can contribute to this, but as the body ages, arteries can become constricted and less flexible, hindering blood flow. An unhealthy lifestyle throughout life can cause serious health issues later in life, prominently including hypertension. Several other diseases such as obesity and diabetes can exacerbate hypertension.
As diet plays a pivotal role in recovering and maintaining health, a little carelessness regarding food consumption can lead to highly adverse conditions. A balanced diet can bless you with a healthy body and mind, while an unbalanced or inadequate dietary regimen can have severe effects on health. In short, diet can be the cause of good health and can also be the cause of illness. It all depends on the choices made by individuals in adopting a healthy and controlled diet
According to the World Health Organization (WHO), among adults aged 30 to 70, 1.28 billion are living with hypertension. Approximately 46 percent of adults have hypertension but are unaware and untreated, while 42 percent of adults are receiving treatment for hypertension. This means that one in three adults is suffering from hypertension, and almost 18 percent of adults in Pakistan are coping with hypertension.
Although hypertension can be aggravated by several factors, an unhealthy lifestyle and diet are worth mentioning. A low-sodium diet should be preferred by hypertensive patients because sodium directly influences blood pressure, and its intake must be limited. Patients should avoid foods that contain salt either directly or indirectly. Processed foods, salty snacks, and seasonal dishes often contain high levels of sodium.
It’s better to cook food at home rather than purchasing processed food and to add salt carefully. Adopt healthy cooking methods and use natural herbs and spices instead of salt in your food. Choose poultry and fish over processed meats, as they generally have a lower sodium content.
In contrast to sodium, potassium plays a vital role in regulating and lowering blood pressure. Potassium-rich foods are beneficial in a hypertensive patient’s diet. Bananas are well-known for their high potassium content and can be included as a snack in a patient’s diet. Oranges, a citrus fruit, also contain high levels of potassium and vitamin C. Besides fruits, some vegetables are significant sources of potassium. Potatoes with their skin on are a rich source of potassium. Green leafy vegetables, particularly spinach, contain high potassium content. Tomatoes, which are rich in potassium, are widely used as a food ingredient. Additionally, protein sources like kidney beans, black beans, and lentils are good choices for hypertensive patients as they also contain potassium. Fish not only contain potassium but also healthy fats that support heart health.
Unlike potassium-rich foods, extremely fatty foods have adverse effects on human health and are a primary cause of several diseases, particularly hypertension. A diet rich in saturated fats increases cholesterol levels in our bodies, specifically LDL (low-density lipoprotein), which is considered bad cholesterol.
LDL accumulates in arteries, causing blockages and increasing the risk of heart attacks and strokes. This buildup narrows and hardens blood vessels, making it difficult for them to dilate and contract, ultimately leading to increased blood pressure. Fatty foods also increase blood viscosity, making it harder for blood to flow easily through arteries, causing complications.
Obesity is one of the major causes of hypertension, and the increasing rate of obesity, not only in older individuals but also among younger people, is of concern. It’s worth mentioning that not all fats contribute to health hazards. Some monounsaturated and polyunsaturated fats play a crucial role in human health. Foods like avocados, nuts, and fish are rich in unsaturated fats and are essential for maintaining good health, reducing the risk of heart attacks, and managing hypertension.
On the other hand, saturated fats have a detrimental effect on human health. Cheese, in particular, should be avoided by hypertensive patients, as it contains high levels of saturated fat. Additionally, coconut oil and palm oil should be restricted in the diet. Alcohol is detrimental to human health, as high alcohol consumption increases the risk of various fatal diseases, including hypertension. Alcohol constricts blood vessels, leading to high blood pressure. It also acts as a diuretic, increasing urine production and potentially causing dehydration, which leads to a decrease in blood volume and an increase in blood pressure. Alcohol triggers stress hormones, such as adrenaline, which can affect blood pressure. Moreover, alcohol can lead to weight gain, and individuals with higher body weights are more vulnerable to hypertension. It’s advisable to replace alcoholic beverages with healthier options like herbal teas, including green tea.
Smoking is a harmful practice that humans engage in, jeopardizing their health. Smoke contains nicotine, which explicitly releases stress hormones, including adrenaline, and has a significant impact on heart rate and blood pressure. Smoking also adversely affects the internal lining of arteries (endothelium), reducing its elasticity and size. Narrowed arteries fail to allow blood to flow with normal pressure, leading to hypertension. Smoke contains devastating elements that restrict oxygen access to body tissues and cells.
Almost every aspect of alcohol and smoking has proven to be harmful. Hypertensive patients should abstain from such activities because they prevent the complete recovery from these fatal diseases. Moreover, if these activities persist, they become chronic. Unfortunately, approximately 13 percent of people in Pakistan are tobacco users, with a usage ratio of 11% in rural areas and a comparatively higher 16% in urban areas. This situation is alarming.
Hypertension in young adults is not surprising. While the exact reasons for hypertension in youngsters are not known, an unhealthy lifestyle, poor dietary choices, excessive salt intake, alcohol consumption, and smoking are likely causes. People aged 18 to 30 are suffering significantly from hypertension. If hypertension occurs early in life, there is a prominent risk of uncontrolled high blood pressure later, which can adversely affect body organs, leading to issues such as kidney and heart failure.
Stress is a significant cause of hypertension in our society. Under stress, our nervous system stimulates hormones that constrict blood vessels, leading to hypertension. Factors such as unemployment, job-related stress, emotional disturbances, financial instability, and the social environment impose significant mental stress on young minds. However, scientific studies have shown that stress may affect a person’s mental health temporarily, but it does not cause long-term hypertension. Stress elevates blood pressure temporarily, manifesting hypertension symptoms, but the effect does not persist.
Such aggravated diseases are typically treated with highly effective medicines and drugs. These drugs are essential and become necessary for effective and rapid recovery. However, alternative medical systems offer therapeutic diets that effectively treat adverse conditions. What’s more beneficial for humans is to recover from diseases with less pain. Many successful research studies have been conducted in the field of medical science to introduce better and easier ways to combat highly adverse diseases.
Regular exercise, a healthy diet, low mental stress, and an active lifestyle have long-term positive effects on human health. Humans need to abandon sedentary lifestyles and adopt healthier ones by making dietary changes.Nature has provided us with a bounty of blessings.
Humans are fortunate to have found goodness in nature. Natural foods are available for humans, and nothing is more beneficial to human health than the fruits and vegetables found naturally. Humans should prefer non-harming and non-invasive therapeutic techniques to maintain a disease-free and healthy life. A healthy diet recommended by nutritionists or dieticians plays a primary role in the well-being of the body and mind. It not only has the power to heal but also provides long-lasting preventive effects on the body. Without external interference, the body can heal itself without suffering from side effects. An effective healing process is observed in patients who opt for a healthy diet and avoid restricted foods as advised by health consultants.
As diet plays a pivotal role in recovering and maintaining health, a little carelessness regarding food consumption can lead to highly adverse conditions. A balanced diet can bless you with a healthy body and mind, while an unbalanced or inadequate dietary regimen can have severe effects on health. In short, diet can be the cause of good health and can also be the cause of illness. It all depends on the choices made by individuals in adopting a healthy and controlled diet.
