Hypertension is defined as a systolic blood pressure (SBP) of 140mm Hg or higher or a diastolic blood pressure (DBP) of 90mm Hg or higher or both. High blood pressure (hypertension) is often called the silent killer because you can have it for years without knowing it.

Uncontrolled high blood pressure can increase ? risk of stroke, heart attack, heart failure and kidney failure.

The best strategy for controlling and preventing high blood pressure is to begin with lifestyle changes even if you are taking medication. This would include specific dietary modifications in terms of salt restriction and inclusion of specific foods, weight management & exercise. Exercise, at least four times per week, has been found to reduce blood pressure if performed for an adequate duration.

Savour The Saviour

� Consume whole grains such as wheat flour, ragi, jowar and bajra as they are a powerful source of complex carbohydrates (a great long-term energy source), which help to control cholesterol and balance secretion of hormones like insulin. They also help in decreasing appetite and lowering body weight, which are other important facets of high blood pressure control.

� Include moong, matki, chavali, Kabuli chana, rajma or soybean 4-5 times a week. Consume daal with the skin to increase the fibre content of the food. Add sprouts (Kathol) in salad, sabzi, parathas and kurmura bhel.

� Include 4-5 servings of yellow, green and orange coloured vegetables in your diet & a serving of fruit to your meals or as a snack. They are a good source of stable energy, low in calories, curb appetite and work in regulating blood sugar and cholesterol levels, apart from being a great source of antioxidants. Include salad (cucumber, tomato, onion, carrot, beetroot and radish) in lunch as well as dinner.

� Limit the intake of butter, margarine, or salad dressing and use low fat or fat-free condiments as these contain saturated fats, especially trans-fats, which can aggravate further heart problems.

� Avoid stress wherever possible to ease the burden of the circulatory system that itself juggles to balance your pressure to the norm and extra strain could be simply devastating.

� Eat unsalted nuts, raisins, crackers, low fat and fat-free yogurt or frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables instead of munching on the salted chips. Restrict consumption of ketch up, soy sauce, tinned foods and ajinomotto as they are rich in sodium. Read food labels carefully to choose products.

� Consume vegetable soups (no added cream), buttermilk (no added salt) or rasam in between meals.

� Prefer skimmed milk, curd, low fat paneer or low fat cheese to meet the daily calcium requirements.

� Prefer egg whites, chicken & fish over red meat and organ meat due to the high content of saturated fat, which can act as an obstacle in maintaining normal blood pressure.

� Shun Your Foes: Papad, chutney, pickle, bakery foods containing baking soda such as butter, khari, toast, bread, cakes, pastries; organs meats - brain, liver and kidney; shelled fishes - prawns, kardi, crab and salted fish such as bombil (Bombay duck) should be avoided.

� If the food tastes bland, increase the flavor by adding lemon, tamarind, kokum, onion, jeera and other spices.

� Research shows that smoking increases your chances of developing a heart disease, stroke, peripheral arterial disease and several forms of cancer. Therefore, quit smoking.

� If you drink alcohol, practice moderation to keep complications at lengths.

Thus, it can be observed that by being followers of healthy norms, you can keep yourself away from dead ends.