High blood pressure, also known as hypertension, can have serious consequences if left untreated. It is closely linked to atherosclerosis, a condition where plaque builds up in arteries. In this blog post, we will discuss simple ways to prevent and control hypertension. We will also highlight the expertise of Suresh Malik MD and Quality Primary Care, who provide personalized guidance in managing hypertension effectively. Furthermore, we will explain how controlling hypertension plays a vital role in preventing atherosclerosis.
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Hypertension is defined as blood pressure above 140/80 in an individual. This is also known as the ” Silent Killer” as you hardly notice any effects unless the blood pressure level is extremely high.
1. Low salt diet : loose that shaker !
Research has shown that decreasing salt intake below 2000mg/day leads to 4-6 mmHG pressure drop . If you take one TS and flatten the top is approximately the amount you should be taking in all diet you intake per day .
2. Exercise : 30-40 minutes per day high intensity exercise mixed with aerobics. The goal is to sweat and keep your heart rate above 140-160 range
3.Lose weight : Any weight loss will have impact on your pressure. The benefit of weight loss are separate and different than benefits from exercise so if done both leads to greater benefit.
4.Eat less Red meat and change diet to Dash Diet . Dash diet is simply put nuts once or twice weekly , choose whole grain foods and breads instead of whitet bread . Olive oil instead of butter and baked instead of fried food. More green in your diet and mixed with colorful vegetables
5. Meditation and yoga helps to bring down the anxiety and get your blood pressure under control.
Lie down for 5 minutes and then sit up, keeping the hand at level of your heart . Make sure you are not talking , eating or doing any other activity while taking your BP . Empty your bladder prior to taking BP helps as well in measuring the correct BP.
Call your physician at Quality Primary Care to discuss your options to treat your hypertension.
Hypertension is persistently high blood pressure levels and is often called the “silent killer” because it may not show noticeable symptoms initially. If left uncontrolled, it can lead to heart disease, stroke, kidney problems, and other complications.
While medications are important, making lifestyle changes is crucial in preventing and managing hypertension. By incorporating regular exercise, eating a balanced diet, and reducing stress, you can significantly reduce your blood pressure. These simple modifications are the first line of defense against hypertension.
In many cases, lifestyle changes alone may not be enough to control blood pressure. If your blood pressure remains uncontrolled, it is important to consult a healthcare professional for guidance. Suresh Malik MD and Quality Primary Care offer personalized treatment plans based on your unique needs and medical history. They consider your overall health and concurrent medical conditions, such as diabetes and high cholesterol, to recommend the best and safest medications for you.
Atherosclerosis, characterized by plaque buildup in arteries, is closely linked to hypertension. When blood pressure is consistently high, it damages the walls of the arteries, leading to the accumulation of plaque. By effectively controlling hypertension, you significantly reduce the risk of atherosclerosis. Maintaining healthy blood pressure levels through lifestyle changes and appropriate medications minimizes the stress on arterial walls, preventing plaque buildup and reducing the risk of complications like heart attacks and strokes.
Suresh Malik MD and Quality Primary Care specialize in hypertension management and are dedicated to providing individualized care. Dr. Malik, an experienced primary care physician, understands the complexities of hypertension and its impact on overall health. They emphasize patient education, lifestyle modifications, and tailored medication strategies to meet your specific needs and medical history. If visiting a medical office is challenging for you, they also offer remote telemonitoring to ensure optimal results.
Preventing and controlling hypertension is essential in avoiding serious complications like atherosclerosis. By seeking expert guidance from professionals like Suresh Malik MD and Quality Primary Care, along with making lifestyle changes and using appropriate medications, you can effectively manage hypertension. Remember to prioritize your health by seeking proper diagnosis, treatment, and management of hypertension, especially if you have additional medical conditions like diabetes and high cholesterol.
May is High Blood Pressure Awareness Month, and there’s no better time to discuss this health condition that affects millions of people. High blood pressure — also called hypertension — affects about one in three American adults, and it’s the leading cause of heart disease and stroke.
Yet, many people with high blood pressure are unaware of their condition and its serious health consequences. Monitoring your blood pressure regularly is crucial in detecting hypertension early and taking appropriate measures to manage it.
At Quality Primary Care in Rockville, Maryland, board-certified internal medicine physician Suresh Malik, MD, and our team have helped many patients lower their blood pressure and keep it in a healthy range.
In this blog, Dr. Malik explains what blood pressure is, why high levels can go unnoticed, and what you can do to manage your blood pressure.
Blood pressure is the force of blood against the walls of your arteries as it pumps blood through your body. A normal blood pressure reading is 119/79 mmHg or lower. However, if your blood pressure is consistently higher than this — especially if it’s much higher — this can lead to damage throughout your body.
For example, high blood pressure can damage your arteries and cause weakened areas to bulge. A bulge, called an aneurysm, can eventually rupture and cause life-threatening internal bleeding. High blood pressure can also cause damage to the heart, kidneys, eyes, and even the brain. In short, untreated high blood pressure can cause serious and even deadly consequences.
A variety of factors can contribute to the development of high blood pressure, including genetics, age, diet, and lifestyle. While some factors may be beyond your control, others can be managed to reduce the risk of developing hypertension.
For example, consuming a lot of salt or processed foods can contribute to hypertension. Furthermore, having a sedentary lifestyle, smoking, drinking too much alcohol, not exercising, and consistently being under a lot of stress can increase the risk of developing hypertension. Fortunately, many of these things are within your control.
One of the main reasons why hypertension is dubbed the “silent killer” is because it often has no apparent symptoms. Many people with high blood pressure may not even realize they have it.
One day, you might feel perfectly healthy, but the next, you could be facing a heart attack or stroke, both of which can be traced back to untreated hypertension.
As mentioned, high blood pressure is the leading cause of heart attack and stroke, so it’s imperative that you know what your levels are and monitor them throughout your life, because this is likely the only way you’ll know if there’s a problem before it’s too late.
Checking your blood pressure regularly can help identify hypertension in its early stages, which can allow for prompt intervention and management. If you’re diagnosed with high blood pressure, Dr. Malik may recommend lifestyle changes, prescription medications, or both to manage your condition. When it comes to lifestyle changes, here are some common ones he recommends:
Focus on eating a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. At the same time, reduce your intake of sodium, processed foods, and saturated fats.
Physical activity is a crucial part of keeping your heart healthy. Aim to get regular physical activity for at least 150 minutes each week. Furthermore, choose activities you enjoy. Engaging in physical activities you find fun will increase the likelihood that you’ll make exercise a permanent part of your life.
Find ways to reduce stress, such as taking walks or engaging in deep breathing exercises.
Cutting down on alcohol consumption and quitting smoking can go a long way toward reducing your risk of developing hypertension and other health issues.
Having excess weight can contribute to high blood pressure. If you’re overweight, Dr. Malik can recommend a plan to help you achieve and maintain a healthy weight.
Don’t let high blood pressure go unnoticed. Make it a priority to get your blood pressure checked regularly and take the necessary steps to maintain a healthy lifestyle.
By staying proactive and vigilant, you can minimize your risk for hypertension and its potentially devastating consequences. To have your blood pressure checked, call 301-762-7723 or book an appointment online with Quality Primary Care today.
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