Hypertension: Dietary Approach to Control Blood Pressure


” The path to lower blood pressure begins with your plate
Choose wisely what you put on your plate.
Let food be your medicine in the fight against hypertension “

Hypertension i.e. high blood pressure is a “silent killer”, as one may not realize that he/she may have high blood pressure until complications arise! Readings at 140/90 mmHg or higher definitely need treatment and should not be ignored. Healthy diet plans with balanced micronutrients using functional foods can help normalize high blood pressure readings & prevent complications.

What causes Hypertension:

  • Genetic Predisposition: Having a family history of diabetes increases the likelihood of developing the disease and poor lifestyle certainly worsens the prognosis.

  • Obesity and Sedentary Lifestyle: Excess body weight, particularly fat on the abdomen and physical inactivity are major contributors to type 2 diabetes. Adipose tissue ie visceral fat increases inflammation impairing insulin sensitivity and glucose metabolism.

  • Insulin Resistance: Insulin resistance occurs when the body’s cells become less responsive to the effects of insulin, a hormone responsible for regulating blood sugar levels. This resistance forces the pancreas to produce more insulin to compensate, leading to elevated blood sugar levels over time. This reaction often leads to dark skin pigmentation seen on neck-underarms -acanthosis nigricans.

  • Poor Diet: A diet high in refined carbohydrates, sugars, unhealthy fats, and processed foods can contribute to insulin resistance and weight gain, increasing the risk of type 2 diabetes.

  • Gestational Factors: Gestational diabetes can develop during pregnancy due to hormonal changes that affect insulin sensitivity. Women who develop gestational diabetes have an increased risk of developing type 2 diabetes later in life, as do their children.

  • Physical Inactivity: Lack of regular physical activity can contribute to obesity, insulin resistance, and poor blood sugar control. Regular exercise helps improve insulin sensitivity, promotes weight loss or maintenance, and reduces the risk of developing type 2 diabetes.

  • Stress: Chronic stress can elevate cortisol levels, leading to increased blood sugar levels and insulin resistance. Stress management techniques such as mindfulness, meditation, and relaxation exercises can help mitigate the impact of stress on diabetes risk.

  • Sleep Disorders: Poor sleep quality, sleep deprivation, and untreated sleep disorders such as obstructive sleep apnea can disrupt hormonal balance, increase insulin resistance, and raise the risk of developing type 2 diabetes.

  • Unhealthy Lifestyle: Poor dietary choices, irregular meal timings, lack of physical activity, smoking, or excessive alcohol consumption can increase blood pressure.
  • Genetic Factors: Family history of hypertension may add to your risk.
  • Underlying Health Conditions: Being overweight or obese with diabetes, kidney disease, and sleep apnea adds to complications of hypertension.
  • Stress: Chronic stress and high levels of cortisol can raise blood pressure over time.

Symptoms of Hypertension: Hypertension doesn’t cause noticeable symptoms until it reaches severe levels or leads to complications. Some may experience symptoms

Headaches
Dizziness
Blurred vision
Chest pain
Irregular heartbeat
Fatigue
Load More

Our Program Features:

  • Hypertension Management + Correction of nutrition status
  • Video / In-Clinic consultation with Dr. Zubeda Tumbi.
  • Follow-up Consultation with Dr. Tumbi Every 10th – 12th day.
  • We have personalized, customized diet & lifestyle plans.
  • Team Support: Monday to Saturday; 9:00 AM to 6:00 PM on WhatsApp, Phone & Email.
  • Our supportive community outreach programs: a unique feature begun by Dr. Tumbi will help you to connect, share experiences with likeminded people in a group therapy.
  • Tips on stress management techniques, reducing screen time and improving sleep hygiene are important tools in this health journey.

At Health Watch Nutrition Clinic: Our Hypertension Care Program is designed to help you know your body’s subtle signs of elevated blood pressure and recommend lifestyle modifications with a nutritious diet that is practical & sustainable. Our program covers various aspects: understanding blood pressure readings, the potential risks associated with high blood pressure and importance of medication adherence. The personalized approach by Dr. Zubeda Tumbi and her team helps you reach your health goals that impacts your health holistically.