Keep Your Heart Happy, Know How to Prevent Hypertension Before It Starts!
Imagine having a magnificent city as your body, and the heart as the most important pump! The power packed pump is known to work tirelessly, day and night. With every single building and street in the city, this blood is like a special delivery service. It is highly responsible for bringing all the important things present at once that the body might need. Just like some fresh air (oxygen) and fuel (nutrients) to right every part of the body, right from those toes to the top of the head.
However, now when the heart pushes the blood, it can all lead to a “pressure” against the walls of such blood vessels. When the water is about just being pushed hard right against those sides of the hose. This act as whole can lead to high pressure like issue. In the body, if this blood pressure stays high for a long time it is called as hypertension or common people know it as high blood pressure.
This is usually known as a “silent killer” as it can lead to some usually issues that might not have some obvious signs or symptoms.
The good news is that for many of the affected people, high blood pressure is preventive issue! By making smart choices in your daily life, you can further keep your blood pressure condition in a healthy zone. It helps the heart to stay strong and happy for years to come!
Simple Steps to a Healthy Heart
You might have the power to protect the heart every single day! Below mentioned are some of the fun and easy ways which can help you to keep the blood pressure, right:
Eat More Colours!
Think of food as some sort of fuel with amazing engine like colourful food. This shall go as just a car might need gas, the body shall need food to run smart and smooth.
- Load Up on Fruits and Vegetables: Natural foods are quite well superfoods! They are all packed with vitamins, minerals, and something called fibre. They are fantastic for heart and to the overall health. Try having at least five servings of fruits and vegetables every day. It can be one apple, a handful of berries, or a simple cup of chopped carrots.
- Choose Whole Grains: Instead of going for regular white bread or sugary cereals, you need to go for whole grain options.
- Go Lean with Protein: Protein is known to help in building and repairing the body as whole. You need to choose some lean meats including chicken or turkey without the skin, or fish. This shall especially be good for heart as it has great healthy fats known as Omega-3s.
- Choose Smart About Salt (termed as Sodium): Too much use of salt in the diet is a major cause of high blood pressure. There are numerous processed foods including instant noodles, chips, frozen dinners, canned soups, and fast food are very high in salt.
- Limit Intake of Sugary Drinks and Unhealthy Fats: Intake of sugary sodas, fruit juices shall add sugar, and sweet treats. This intake can lead to weight gain. The risk factor for high blood pressure can be about limiting foods high in unhealthy fats like fried foods.
You can learn about things related to how to prevent hypertension like issue.
Be Active and Have Fun!
The heart is not just like any other muscle in the body; it can eventually lead to some stronger exercises! When you are active, the heart shall pump blood amount efficiently, which means it does not have to work as hard.
- Aim for Regular Activity: You need to get 60 minutes of moderate-intensity activity as routine for most days of the week.
- Find Activities You Enjoy: Working out or exercising is not meant to be a boring deed!
- Break It Up: Never stretch it all at one go, perform those activities in 3 cycles, 20-mins walks, or two 30-mins cycling.
- Stronger Muscles, Healthier Heart: Besides some of the people who are performing several activities which shall make the heart pump quicker. Working out to build strong muscles is highly recommended. You also need to do push-ups, sit-ups, or make use of some light weights.
Drink Water! It Has To Be Your Favourite Drink!
Water is a must for every part of the body to function properly. This shall include heart and blood vessels too.
- Stay Hydrated: Drinking enough amount of water. This can help the blood to flow smoothly and at the same time it can prevent dehydration like extreme condition.
- Choose Water And No Sugary Drinks: Instead of reaching for sodas, energy drinks, or some of the exciting flavourful fruit juices with added sugar, make water your go-to beverage. Use of sugary drinks offer no nutritional value and it an all contribute to weight gain only.
- Bring Your Own Water Bottle: Keep a reusable water bottle wherever you go.
Recharge Your Body and Mind With Sleep
Sleep is not just for resting; it is a super important time for the body to repair itself and recharge at regular intervals.
- Aim for Quality Sleep: Most of the school-aged children shall need nearly 9 to 11 hours sound sleep per night.
Manage Stress Like a Pro And Be Calm
Life can at tomes feel a bit stressful, and stress. This can affect the blood pressure levels. When you are stressed, the body can release hormones which can temporarily raise those blood pressure like condition.
- Find Ways to Relax: It is all important to find several healthy ways for dealing with condition such as stress. This can be anything which can help with being calm and happy.
- Make Time for Fun: Schedule some of your routine time for hobbies and activities that you truly enjoy. Perform a good level of laughter and fun which shall work as an excellent stress reliever!
Family Clues, What Genes Can Tell You About The Heart!
Have you noticed to have the mom’s curly hair, or the dad’s sense of humour? Such traits, and many others, are simply passed down through the family while following some tiny instructions right inside the body which are known as genes.
These genes are just like some personal instruction manual for the body. They are responsible for telling it how to grow and work.
Sometimes, some of these genetic instructions can also mean that health issue including high blood pressure, tend to run in families. When your parents, grandparents, aunts, or uncles have had high blood pressure like issue. It does not mean you will for sure get it too, but it does mean that you might have a slightly higher chance as you have inherited specific genes.
Genetic testing like help is known to be a special scientific tool. It can help in looking closely to how to prevent hypertension. They can closely look at these genetic instructions from the body. There are various scientists can then examine those genes to see when to have any specific ones that are known to be linked to a higher risk of developing high blood pressure or other heart-related issues.
It is important to understand that having some of these genes might not mean that it is a done deal. It is not a fortune-teller informing about what might happen next.
Take Charge of Your Heart Health with LifeCode!
Your heart is known to be one of the most vital organs present in the body, and taking care of it now can truly lead to a long, happy, and energetic life. Further, learning about personal risk factors, which shall be about those that is passed down through family.
When you and your family are curious to understand more about those genetic risks for heart conditions. It includes condition such as hypertension, LifeCode is here to help.
LifeCode is a well-known platform that offers an Advanced Cardiovascular Genetic Testing panel. This specialized test helps in providing with some of the great valuable insights into the genetic predisposition. This means your inherited likelihood for various heart-related conditions.
On understanding what the genes might inform you to empower you and your healthcare provider. It further helps in creating a personalized prevention plan that is personalized as per your heart needs.
Do not wait to take some deep step towards better heart health. Make sure you visit LifeCode.Life today to learn more about how Genetic Testing can provide you with important insights. It can also help on embarking a proactive journey towards a stronger, healthier heart!
Education: Bachelor of Pharmacy (B.Pharm) from the Tata Institute of Social Sciences (TISS), Mumbai Experience: Agarwal is a seasoned pharmacist with over 7 years of experience in the pharmaceutical field. She has worked in various settings, including hospital pharmacies and community clinics, where she has excelled in medication management, patient counseling, and clinical support. Agarwal is known for her expertise in drug therapy optimization and patient safety. In addition to her practical experience, she contributes to health journalism, focusing on pharmaceutical advancements and health policy, and is involved in research projects aimed at improving medication practices and health outcomes. is known for her expertise in drug therapy optimization and patient safety. In addition to her practical experience, she contributes to health journalism, focusing on pharmaceutical advancements and health policy, and is involved in research projects aimed at improving medication practices and health outcomes.