3D approach to managing high blood pressure
Hypertension, or high blood pressure, is a serious condition marked by persistently increased blood vessel pressure, usually diagnosed at a reading of 130/80 mm Hg or higher. Left untreated, it significantly increases the risk of heart attack, stroke, and other serious health problems, making it the leading preventable cause of premature death worldwide. High blood pressure also increases the risk of ischemic heart disease, peripheral vascular disease, heart failure, and aortic aneurysm. Management and treatment of high blood pressure is important for overall health and reducing the life-threatening risks associated with it.
Emphasizing the power of 3D, Dr. Ramesh Gudapathy, Head of Cardiology and Joint Managing Director, Star Hospitals, Hyderabad, said, “High blood pressure is a common but serious condition that can be managed or prevented with lifestyle changes and medicines . The 3D approach underpinned by dedication, determination and discipline is the key to managing hypertension. If followed religiously, the 3D approach can eliminate the risk of hypertension to a great extent. When it comes to dedication, mindset and motivation are important to stay on the path of long struggle. A person with high blood pressure must have the mindset and motivation to commit to a number of tasks, including checking blood pressure regularly at home and taking medications.
“Determination, the quality that makes you keep trying to do something even when it is difficult, is another important element in the fight against high blood pressure. This is of great importance when it comes to developing healthy eating habits. People with high blood pressure should adopt a diet rich in whole grains, fruits, vegetables and low-fat dairy products, while reducing saturated fat and cholesterol intake can reduce high blood pressure by up to 11 mm Hg. Potassium-rich foods like fruits and vegetables can counteract the effects of sodium on blood pressure. It is recommended to obtain potassium from foods rather than supplements, aiming for a daily intake of 3,500 to 5,000 mg to potentially reduce blood pressure by 4 to 5 mm Hg. Reducing salt in the diet can improve heart health and reduce high blood pressure by about 5 to 6 mm Hg. Eating less processed foods and adding herbs or spices to add flavor to food instead of salt may also help. Determination is required to follow the diet honestly”, he further said.
Discipline is an important part of the 3D approach to dealing with high blood pressure. This includes establishing and sticking to a routine for exercise, stress management, and lifestyle adjustments. Regular physical activity, such as 30 minutes a day of moderate exercise such as walking or bicycling, can lower blood pressure by 5 to 8 mm Hg and reduce the risk of high blood pressure. Aerobic exercises such as jogging or swimming, as well as high intensity interval and strength training are also effective. Lifestyle changes such as weight loss can significantly control blood pressure, while limiting alcohol to one drink for women or two drinks for men reduces it by about 4 mm Hg. Quitting smoking and managing stress triggers are also essential for high blood pressure management.
High blood pressure can be life threatening, but it doesn’t have to be. With the 3D approach described above, most of the danger can be eliminated, and people with high blood pressure can live as normally as possible. But one must remember that it is a long road and to turn the situation around one has to persevere with dedication, determination and discipline.
