Managing hypertension during monsoon: Doctors advise against salty, fried snacks

Though delayed by a month the monsoon recently arrived in full swing bringing delicious recipes to our social media explore pagesDeepfried pakoras samosas sweetspicy chaats namkeen and farsan with chai as well as dalchawal with a dollop of pickle and crunchy salty papads are some monsoon staples They come with opportunities to miss the gym on heavy rainfall days and cosy up indoors for hoursBut have you thought about how these can spike your blood pressure levels Three experts weighed in to elaborate on this and much more about hypertension High blood pressure is a rather normalised condition in most Indian householdsIn the firstever WHO report on hypertension in India published last year it was revealed that 1883 million people in the country were living with the condition but only 3737 of these were aware of their status Another study by ICMR in March 2024 highlighted that 1 in 3 Indians suffers from hypertensionHypertension commonly known as high blood pressure is a condition in which the blood pressure in the arteries is elevated A reading of 14090 mmHg or higher is considered hypertensionThough the condition was more commonly seen in men than women by 60ndash6537 in the age group above 40 and those with a sedentary lifestyle doctors say that these parameters are now changingTrends with changing timesLife after the Covid19 pandemic has been full of changes Businesses switching to hybrid or remote operations the rise of EdTech the high penetration of instant home delivery apps and our growing addiction to being constantly online have all contributed to a sedentary lifestyleWhile hypertension was usually associated with ageing doctors now suggest that everyone regardless of age must monitor their blood pressure ldquoIn the last five years since the pandemic we have observed that people in their early 30s and even chilen suffer from hypertension due to the rise in sedentary lifestyles leading to obesityrdquo says Dr Prashant Pawar ConsultantCardiology at Fortis Hiranandani Hospital in VashiSome commonly known causes of hypertension are high sodium intake an inactive lifestyle obesity drug abuse and excessive alcohol consumption However doctors reveal that hyperthyroidism and kidney disorders such as stones are also linked to hypertension Additionally having a family history of the condition can also make one prone to hypertensionldquoJobs with highstress levels and long working hours can put a strain on your heart resulting in high blood pressurerdquo says Dr Anand Ram Consultant Interventional Cardiologist at Wockhardt Hospitals in Mira RoadBlood pressure and mental healthStress and blood pressure are closely intertwined Dr Anand explains that when your body experiences stress it enters into fight or flight mode a normal response triggering the release of hormones like adrenaline and cortisol Adrenaline in particular can strain the heart causing it to beat faster and narrowing blood vessels thereby spiking blood pressure levelsIn addition to these acute spikes DrPrashant highlights that prolonged mental health issues such as stress depression and anxiety can gradually contribute to hypertension over months and years Mental health issues not only lead to hypertension but hypertension can also worsen mental health Its a twoway relationship he saidDr Irfan Khan Interventional Cardiologist at Dr LH Hiranandani Hospital in Powai adds that poor mental health often correlates with poor dietary choices irregular sleep patterns an inactive lifestyle and even substance abuse among other factors These can collectively contribute to elevated blood pressure levels Therefore addressing mental health is crucial in managing hypertension effectivelyHypertension ndash a silent killerWhatrsquos not known to many is that hypertension is asymptomatic and hence called a Silent Killer According to Dr Prashant it affects vital organs like the brain kidneys and lungs gradually damaging them over time without any visible signs in the initial stages This underscores the importance of routine checkupsDr Prashant lists some serious health complications caused by hypertension including heart attack stroke brain haemorrhage kidney damage peripheral artery damage and dilatation of the aorta the bodys largest artery that carries blood from the heart to the circulatory systemThough hypertension is typically asymptomatic doctors advise monitoring for symptoms such as severe headaches dizziness difficulty breathing lack of energy sharp chest pain irregular heartbeat and nosebleedsCommon mythsA recent study published by the Indian Council of Medical Research revealed that nearly 3 out of 10 people aged between 18 and 54 have never had their blood pressure checked This highlights a hesitancy towards routine blood pressure checkups Doctors suggest that some myths may contribute to this hesitanceA common myth shared by Dr Prashant is that people often normalise high blood pressure Patients may say that their blood pressure is always high and has never affected them so there is no need to check it regularly However since hypertension is asymptomatic in most cases people may neglect routine blood pressure checks Dr Prashant advises otherwise emphasising the importance of regular checkups and monitoring blood pressure levelsMeanwhile another reason routine checkups are avoided is because people fear that once high blood pressure is diagnosed theyll be prescribed lifelong medications and may have to endure side effectsldquoA lot of people think that only lowering their salt intake will help in managing their blood pressurerdquo says DrAnand discussing common myths associated with hypertension He emphasises that a lowsodium diet combined with an active lifestyle is key to effectively managing hypertensionNavigating hypertensionAt least 46 million deaths in India could be prevented by 2040 if half of the people with hypertension manage to keep their blood pressure under control according to the firstever report by the World Health Organization on the global impact of the conditionThere is no quick fix for hypertension It requires a slow and gradual journey of making lifestyle changes that eventually become habitsThe average Indian diet is known for its high sodium content According to the World Health Organization WHO India ranks among the top 50 countries with high salt consumption The recommended daily intake of salt is 5 grams per person but studies indicate that Indians often consume more than 10 grams per dayldquoBeloved food items like pani puri farsan papad pickles biscuits etc have high sodium content which can spike blood pressure levelsrdquo says DrPrashant He suggests considering eliminating these items from onersquos daily diet Additionally while salt and pepper shakers are common on dining tables Dr Prashant advises removing them when attempting to lower salt intakeHe further advises adopting a highfibre and potassiumrich diet while avoiding monsoon delicacies Seasonal fruits and vegetables should be added to the diet such as jamun apples plums peaches bottle gourd bitter gourd Indian squash and green leafy vegetables he saysAs the Indian palate is accustomed to certain salt levels Dr Prashant suggests considering options like lowsodium salts Himalayan salt or rock salt Himalayan salt is high in potassium which is beneficial for the body while being lower in sodium he explainsThough reducing salt intake can significantly impact health it alone may not suffice Dr Anand recommends incorporating deep breathing exercises and light exercises into daily routines Engaging in deep breathing exercises for over 5 minutes daily can relax blood vessels temporarily reducing blood pressure levels by mitigating hormones such as adrenaline he explainsGoing to the gym or engaging in intense workouts isnt necessary says Dr Prashant A daily 30minute walk is sufficient to stay activeMonsoons can disrupt outdoor workout routines such as cycling swimming or running explains Dr Anand explains Dr Anand In such situations I recommend home workouts like power yoga aerobics Zumba or dancingWhen discussing longterm solutions for hypertension Dr Irfan stresses the importance of maintaining a healthy weight keeping the body mass index in the healthy range and regularly consulting with a doctor regarding any necessary prescriptions DrPrashant also emphasises the significance of routine checkups and encourages seeking medical advice promptly if any irregularities are detectedAs the monsoon settles in and brings cravings for fried salty snacks and staying indoors its crucial to opt for healthier choices to prevent the gradual onset of hypertension Regular checkups combined with an active lifestyle can be truly lifesaving