Introduction:
Non-pharmacological management of hypertension is indicated for prehypertensive individuals. Prehypertension is systolic blood pressure between 120 and 139 millimeters of mercury and diastolic blood pressure between 80 and 89 millimeters of mercury. These patients should try lifestyle modification for at least three months before starting medications.
What Is a Diet?
The total amount of food that a person or group consumes is referred to as their diet. It is not just about eating less or specific types of food for weight loss; it encompasses all food and drinks regularly consumed to sustain life and promote health. A diet can be influenced by cultural, religious, ethical, or health-related factors and it can vary widely among different populations and individuals based on their preferences, nutritional needs, and beliefs. Some people follow specific diets for health reasons, weight management, ethical considerations (vegetarianism or veganism), or to address medical conditions.
What Is the Non Pharmacological Treatment of Hypertension?
Non-pharmacological treatments for hypertension involve lifestyle changes. These include adopting a healthy diet with more fruits, veggies, whole grains, and less salt; managing weight through regular exercise; limiting alcohol intake, quitting smoking, managing stress through relaxation techniques, and keeping an eye on caffeine consumption. These lifestyle adjustments are crucial in reducing high blood pressure and can often complement medication or even replace its need.
What Is the Non-Pharmacological Management of Hypertension?
Great importance is being given to lifestyle modifications because of the definite benefits observed in patients who follow them. Lifestyle changes have advantages not only in the control of hypertension but also in the management of dyslipidemia and diabetes.
In a Prehypertensive Individual, the Following Things Have to Be Taken Care Of:
1) Tobacco:
While the major effects of tobacco are in the development of atherosclerotic heart disease, its role in the management of hypertension cannot be forgotten. The pressure effect of tobacco is so strong that the blood pressure comes down immediately after the stoppage of smoking. Tobacco is one of the agents that induce the clustering of risk factors.
2) Bodyweight:
Lowering excess body weight can lower blood pressure. One of the studies found that a decrease of 1 kilogram of body weight is associated with an average fall of 1.6 millimeters of mercury. Indeed, in many instances, it would be possible to discontinue medications after effective weight control.
3) Diet:
A diet rich in fruits, vegetables, and whole grains is mostly advised. Further suggested foods are consuming poultry, low-fat dairy by-products, non-tropical vegetable oils, fish, legumes, and nuts. In addition, limit the intake of sugar-sweetened drinks, sweets, and red meat. Also, this dietary habit should be adapted to personal and cultural food preferences, appropriate calorie requirements, and nutritional therapy for other medical conditions.
The Best Way to Achieve This Is by Following the Plan Of:
-
Dietary approaches to stop hypertension (DASH) diet.
-
U.S. Department of Agriculture (USDA) Food Patterns.
-
AHA (American Heart Association) diet.
-
The DASH diet lowers diastolic blood pressure by 3 millimeters of mercury and systolic blood pressure by 5 to 6 millimeters of mercury, and
Its Dietary Approaches to Stop Hypertension Are:
a) High Consumption:
-
Four or five servings of fruit (medium size) per day and a quarter cup of dried fruit.
-
Four or five servings of vegetables per day - One cup of raw green leafy vegetables and a half cup of cooked vegetables.
-
Seven or eight servings of whole grains per day - One slice of whole wheat bread, one cup of whole-grain cereal, and a half cup of cooked rice or pasta.
b) Moderate Consumption:
-
Two or three servings of low-fat dairy by-products per day - Four cups of low-fat milk and one cup of low-fat yogurt daily.
-
Two servings of lean meat per day - Cooked lean ground beef, skinless poultry, trimmed pork chops, and fish.
-
Four or five servings of nuts, seeds, and beans per week - 200 grams of nuts, one tablespoon of seeds, and half a cup of cooked beans.
-
Two or three servings of oils per day - One teaspoon of margarine, low-fat mayonnaise, vegetable oil, and 2 tablespoons of light salad dressing.
c) Low Consumption:
-
Take only two egg whites.
-
Fat-free chips per day.
-
Take at most five servings of sweets or sweetened beverages per week.
4) Sodium Intake:
Dietary sodium restriction is one of the most useful methods of controlling hypertension. This fact should be emphasized because of the increasing use of fast foods with high content. It has to be admitted that this can only be achieved with effort. Norman Kaplan, a renowned cardiologist, gives the following practical suggestions.
Sodium consumption should be less than 1500 milligrams daily; an average individual consumes 8 to 10 times more sodium than required. If salt is desired, add half sodium and half potassium chloride preparations. Avoid fast foods. Be careful about the sodium content of some medications, and specifically read the labels indicating the sodium content in the food.
5) Alcohol:
Alcohol consumption of more than 30 milliliter of ethanol is found to increase blood pressure. Hence, moderation is recommended. One of the major hazards of drinking is the usually associated consumption of high-salt savories, which are an unseen source of salt. Instead, use less salted food.
However, due to a rise in blood pressure with increased alcohol consumption, one should not encourage people who do not drink alcohol to lower their blood pressure levels.
6) Exercise:
Regular physical exercise has been found to induce a reduction in blood pressure. Strenuous exercise should be done for 45 minutes a day, at least six days a week. A healthy body and mind could be acquired through moderate-intensity physical activity by practicing for at least two and a half hours per week.
Getting some physical activity is better than having none, so there would be best results from performing more activity. Some moderate exercises include brisk walking, bicycling, aerobic exercises, dancing, moderate-intensity swimming, jogging, gardening, golfing without using a cart, and tennis.
In addition, the health benefits of exercise include reducing all-cause mortality rates for coronary heart disease, hypertension, stroke, type 2 diabetes mellitus, metabolic syndrome, colon cancer, breast cancer, and depression.
7) Relaxation Techniques:
The mechanism behind the relaxation techniques to lower blood pressure is indistinct. There have been various reports on the efficacy of yoga, transcendental meditation, but none were accepted based on statistical studies. In addition, it has been suggested that relaxation techniques help lower the stress the autonomic nervous system produces, thereby lowering blood pressure levels.
However, relaxation techniques, along with other reductions in risk factors, definitely decrease cardiovascular complications. Transcendental meditation modestly lowers blood pressure, but no distinctive approach has been proven worthwhile. Also, due to the mixed results during the trials, yoga or acupuncture have yet to be recommended to lower blood pressure levels.
What Is the Dietary Approach to Prevent and Treat Hypertension?
It primarily revolves around the DASH (Dietary Approaches to Stop Hypertension) diet, emphasizing whole foods rich in nutrients that naturally lower blood pressure. This entails consuming less sodium, saturated fats, and refined sugars and consuming an abundance of fruits, vegetables, whole grains, and lean meats. By prioritizing potassium, magnesium, and fiber-rich foods, like leafy greens, nuts, seeds, and lean proteins, the DASH diet helps regulate blood pressure. It's not just about what to eat but also what to limit, such as high-sodium processed foods and sugary drinks. Embracing this balanced and nutritious approach to eating not only aids in managing hypertension but also promotes overall heart health and well-being.
Conclusion:
Hypertension should be watched carefully and treated with prescribed medicines. People with hypertension should not skip their medications, as it can lead to serious complications such as stroke. However, if diagnosed with prehypertension, the doctor might try to treat it with the above-mentioned non-pharmacological management. So, if individuals are in a pre-hypertensive stage or a borderline stage 1 hypertensive patient, follow all the doctor-suggested instructions and get on monthly follow-ups.
