Date:04/04/2006 URL: http://www.thehindu.com/2006/04/04/stories/2006040402630200.htm

Karnataka - Bangalore

Coping with blood pressure

Special Correspondent

Cardio vascular fitness keeps away hypertension
Adding more whole grains to the diet is one way to begin with
Aerobic exercise, preferably three times a week, helps strengthen the heart and the lungs

Having a positive outlook often works better than medication

Bangalore: As you reach middle age, your blood pressure readings may tend to go up; nothing to get worried about if you have no heart problems and if your "bad cholesterol" levels are within safe limits. Hypertension is more than having a short temper or being aggressive and it is not always caused by stress as the name might imply. Physicians agree that a reading of 120/80 when you test your blood pressure, is within normal limits. It could be a little more if you are aged 50 or above. Anything like 160/100 definitely places you in the danger zone. High blood pressure puts you in greater risk of a stroke.

The good news can be that there are many things you can do to bring down blood pressure. Many doctors suggest a dietary approach which translates into more helpings of fruits and vegetables and less of food with saturated fats and a low salt diet. Reducing the salt intake alone does not help without cutting down on saturated fats.

"Cardio vascular fitness is one way to get rid of hypertension and perhaps, even reach healthier cholesterol levels,'' says dietician Uma Vasudev. Adding more whole grains such as atta instead of refined flours such as maida to your daily diet can be one way to begin with. And, for strengthening the heart and the capacity of your lungs to use more oxygen, aerobic exercise helps; preferably thrice a week and each aerobic workout to last at least 30 minutes. "Anyone consuming more than six grams of salt a day is having too much and salt is also found in processed food, especially packaged meat,'' says Ms. Uma. So, the amount of salt one consumes, from regular meals at home and from snacks such as chips have to be taken into account. One's palate can soon get used to a low salt diet, she says.

In addition to workouts, running can be a way to reduce blood pressure or at least bring it within healthy limits. Research in the U.S. has shown that more than even jogging, running at a fairly fast pace brings down blood pressure. Having a positive attitude, being more tolerant to shortcomings in yourself and others and being cheerful enough to enjoy a laugh at your expense often works better than many blood pressure medications, physicians say. In the long run, bringing down blood pressure may be a better way to fitness than trying to cope with heart disease.