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Category Archives: High Blood Pressure

How to Treat Blood Pressure and Hypertension With Your Diet & Fitness in Urdu By Dr. Zainab Tabib.pk

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The 5 Best Foods for Lowering Blood Pressure.

High Blood pressure can be significantly lowered or reduced by changing dietary habits. From the research, it has been shown that some foods can help in lowering blood pressure for long term and also in the right way.
High blood pressure also known as hypertension affects a high percentage of adults in pakistan according to the National Health Survey pakistan.

High Blood pressure can be lowered and cured by dietary changes and other lifestyle changes such as walking regularly, exercise, low consumption of fast food and processed food and low consumption of salt and fatty food. The chances of heart diseases, stroke and kidney diseases increases due to high blood pressure.
So, in this article, we will be discussing some foods that will help in lowering high blood pressure and its effects.


Garlic is among the foods that have high natural antibiotic and antifungal properties. Allicin which is the main and active ingredient in garlic is associated with many health benefits.
It is also proven from the researches that nitric oxide in the garlic helps in smoothing the muscles and dilating the blood vessels which will eventually helps in lowering blood pressure, moreover, it is also suggested that both systolic and diastolic pressure in hypertensive people can be lowered from garlic.
Hypertensive people should use garlic instead of salt because garlic provides a savory flavor to foods such as soups, stir fries and omelets.

Leafy Green Vegetables:

The second food that helps in lowering blood pressure are leafy green vegetables because they are a rich source of nitrates. From a study, it is suggested that eating 1-2 servings of nitrate rich vegetables can reduce high blood pressure for upto 24 hours.

  • Leafy green vegetables include:
  • Spinach
  • Lettuce
  • Cabbage
  • Saag/ Mustard green
  • Kale

These vegetables can be eaten in the form of a proper meal by adding garlic into it to give an extra flavor and enhanced texture.


Oats are basically a whole grain food. Oats contain a compound called beta-glucan which helps in lowering the cholesterol levels. And it also helps in lowering high blood pressure. Beta glucan is basically a fibre that is present in oats and it lowers the systolic and diastolic pressure. This fibrous compound is also present in barley.
You can eat oats by taking them in the breakfast, by adding milk and also they can be aten by adding chicken stew.

Beet Root:

High blood pressure can be lowered by drinking beetroot juice. As beets contain high percentages of nitrates it helps a lot in lowering the systolic and diastolic levels.
Beets can be eaten in salads and can also be taken in the form of juice. Drinking 1 cup of beetroot juice everyday can lead to normalizing the blood pressure.


Berries contain anthocyanins which are antioxidants. Antioxidants are basically the substances that help in the protection of cells from the free radicals. Anthocyanins are present in high amounts in strawberries and blueberries. High intake of anthocyanin can lower the high blood pressure.
Berries can be eaten in many forms but the best form is to eat them raw.

How Stress increase Your Blood Pressure, High Blood Pressure Control Exercises With Dr. Zainab

Your reaction to #stress may affect your blood pressure
Your body produces a surge of hormones when you’re in a stressful situation. These hormones increase your #bloodpressure by causing your heart to beat faster and your blood vessels to narrow.
Exercise helps lower your blood pressure. … Most people with high blood pressure should be able to increase their physical activity levels quite safely.
High Blood Pressure Control Exercises With Dr. Zainab Tabib.pk

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High Blood Pressure Reasons & Gym Exercises Treatment in Urdu by Dr Zainab | Tabib.pk

Dr Zainab is a Physiotherapist and Fitness Trainer in LFR Active Gym Rawalpindi. She is explaining the reasons of high blood pressure (Hypertension) and its treatment in gym by doing simple exercises that can help to reduce it to normal level.
Following are few key points:

  • Reasons of Hypertension (High Blood Pressure)
  • Exercise of High Blood Pressure
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High Blood Pressure - Tabib.pk

High Blood Pressure – Hypertension

High blood pressure that is also known as hypertension in medical is a health condition that occurs because of the long-term force of the blood in contradiction to the artery walls. This blood force is high enough and so it causes various health issues specifically cardiovascular diseases.

The rate of blood pressure can be determined by calculating the amount of resistance of the blood flow into the arteries or by calculating the amount of blood that is produced by your heart. Your arteries get narrow if the heart pumps more blood. Hence, it may happen that you may not get any symptom for years while suffering from high blood pressure. It is not essential to get visible symptoms, but this disease may be detected without them by checking your blood pressure. It is important to treat this problem as early as possible as it may damage your blood vessels. If you don’t control your blood pressure, it may cause serious health risks, such as stroke and heart attack.

Before moving forward, you should know what normal blood pressure is. According to medical experts, 120/80 is the perfect reading of having normal blood pressure. It is read as 120 over 80. The bottom number is known as diastolic and the upper number is known as systolic. Following list consists the ranges:

  • Normal Blood Pressure – equivalent to 120/80 (120 over 80)
  • Elevated Blood Pressure – above 120/80
  • High Blood Pressure (Stage 1) – 130-139/80-89
  • High Blood Pressure (Stage 2) – 140/90+
  • Hypertension Crisis (Most critical situation) – 180+/120+ (need to visit a doctor immediately)

Discuss your blood pressure routine with your doctor and he will let you know the ways to control it.


Most of the people don’t have symptoms and signs even if the level of blood becomes high. Hence, the symptoms that most people get because of hypertension include;

  • Nosebleeds
  • Shortness of breath
  • Headaches
  • Eyes swelling
  • Redness of eyes
  • Vision problems
  • Fatigue
  • Irregular heartbeat
  • Pounding in the chest, ears, or neck, etc.

However, these symptoms and signs are not visible until and unless you will have high blood pressure to a threatening or severe level.

When To See A Doctor?

When To See A Doctor - Tabib.pk

You should keep a check on your blood pressure as it is important. Both low and high blood pressure is not good. Every year, ask your doctor to keep reading of your blood pressure. Also, there is the requirement to check the blood pressure from both arms so that it can be known if there is any difference or not.

If you are already diagnosed with this ailment, then your doctor asks you to go for frequent readings. It may also be recommended if you have any cardiovascular disease. This measurement should be included in the yearly checkup of 3 years old and other children.

If it is not possible to visit your doctor regularly, then you can screen your blood pressure level by visiting nearby medical centers. Machines to measure blood pressure are also available on pharmacies.


This ailment exists in two types.

1. Primary Hypertension

Usually, there is no cause of high pressure. This type of ailment occurs for different years.

2. Secondary hypertension

If you have high blood pressure because of any underlying issue, then it is secondary hypertension. It may appear instantly and create cardiovascular issues.


High Blood Pressure - Tabib.pk

Exact causes that lead to high blood pressure may not be identified, but following is a list of the issues that play their part in the onset of this health problem.

  • Obesity or overweight
  • Using more salt in the diet
  • Lack of physical activity
  • Genetics
  • Stress
  • Aging
  • More alcohol consumption
  • Family history

Different medicines and conditions may cause secondary hypertension. They may include;

  • Kidney issues
  • Thyroid issues
  • Adrenal gland tumors
  • Obstructive sleep apnea
  • Smoking
  • Use of illegal drugs including amphetamines & cocaine
  • Medicines for birth control, decongestants, pain relievers, and cold remedies

Risk Factors

Various risk factors are associated with high blood pressure. Following is a list of these factors. You should have information in this regard so that you can take proper care of your health.

  • Age – while you age, you should know that it may lead to different health issues and high blood pressure is one of them. According to statistics, hypertension is more common in men as compared to women until the age of 64. Usually, the woman gets affected by this illness after the age of 65.
  • Race – Race is another risk factor that may lead to hypertension. This problem usually persists among Africans. They may get kidney failure, heart attack, and stroke.
  • Family History – It may run in families. If any of your family members are suffering from hypertension, then you are more prone to having this disease.
  • Obesity or Overweight – If you are overweight, it usually affects the supply of blood towards the arteries. The pressure of blood on the artery walls increases in this regard. So, obesity is one of the higher risks of getting this disease.
  • More Use Of Sodium (Salt) – If you are a salt lover and you use more amount of salt in your diet, then you are at a risk to develop this disease.
  • Using Tobacco – Don’t confuse as if just chewing tobacco and smoking cause immediate hypertension. But it works with the passage of time. Basically, the chemicals included in these things damage your artery walls. In this way, the risks of heart disease and high blood pressure increase. Secondhand smoking is also harmful. In fact, according to researches, secondhand smoking does more harm as compared to regular smoking.
  • Physical Inactivity – You should be active to be healthy. If you are not a physically active person, then you should add such activities in your life that can give you a better lifestyle. Inactivity leads to higher heart rates. So, the more inactive you are, the more blood contradictions in the artery walls. Also, inactivity may make you overweight.
  • Inducing more Alcohol – You may intake alcohol to a specific level. If you are using too much alcohol on a daily basis, it may make you suffer from hypertension.
  • Stress – Another risk factor to having high blood pressure is stress. It may increase your blood pressure for a temporary basis. You should use different techniques to manage your stress level. In this way, you will be able to just not getting rid of the high blood pressure but also a number of other diseases.
  • Eating More Fast Food – Be careful about your diet and add more fruits to it. Don’t prefer fast food over healthy food options. Eating more fast food can cause high blood pressure.
  • Specific Chronic Conditions – Kidney disease, sleep apnea, and diabetes are some chronic health conditions that may work as the risk factor of increase of your blood pressure.
  • Take Proper Potassium – Be sure to add enough amount of potassium in your diet. In this way, you can avoid the risk of suffering from hypertension.

Note: Sometimes, pregnancy can also disturb your blood pressure and cause high blood pressure.


High Blood Pressure Complications

If your blood pressure is not under control, then it may lead to various complications. Have a look at them!

  • Blood clots
  • Metabolic syndrome
  • Stroke
  • Kidney ailment
  • Memory issues
  • Distorted brain functioning
  • Blurred vision
  • Stroke
  • Blood clots
  • Aneurysm
  • Torn, narrow, or thick blood vessels of the eyes
  • Heart failure
  • Dementia

Treatment Options

Following treatment options are helpful in treating hypertension (high blood pressure).

  • Walk and exercise regularly
  • Reduce your sodium intake
  • Drink less alcohol
  • Eat more potassium-rich foods
  • Cut back on caffeine
  • Learn to manage stress
  • Eat dark chocolate or cocoa
  • Lose weight
  • Quit smoking
  • Refined carbs & cut added sugar
  • Eat berries
  • Deep breathing and meditation
  • Eat calcium-rich foods
  • Eat foods rich in magnesium
  • Take natural medicines
  • Intake prescribed medicines
  • Lifestyle changes

You should visit your doctor to get proper treatment. After a complete evaluation, he will prescribe you specific medicines.

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