Zahra Rizvi, 50, was caught unawares when she woke up one morning. Her steps were unsteady and she felt as if she was floating. Ignoring the vital signs, she steadied herself by holding on to the window grill and after a while got on with her daily chores. It was only the day after that she got her blood pressure (BP) checked. It was 240/140 — way beyond the normal BP of 125/75. She was hospitalised immediately and spent the next month-and-a-half trying to regulate her BP. She has been on medication since then. Kaustuv Chakraborty, 37, was not so lucky. Two years ago he was struck with paralysis and is still unable to speak coherently.

There is good news though for people suffering from hypertension (high BP). A few significant dietary and lifestyle changes can save you from lifelong medication. The latest studies indicate that in addition to a diet that is low in saturated fat and salt, and rich in complex carbohydrates (vegetables, whole grains, legumes and fruits) — increased physical activity and routine relaxation can help alleviate hypertension.

“People with moderately high BP benefit a lot even if they walk,” says cardiologist K.K.H. Siddique of B.M. Birla Heart Research Centre, Calcutta. A solid body of evidence shows that men and women of all age groups who are physically active have a decreased risk of developing hypertension. Exercise lowers blood pressure as much as drugs do. People with mild and moderately high blood pressure who exercise 30 to 60 minutes, three to four days a week (walking, jogging, cycling, or a combination), might be able to significantly decrease the chances of high blood pressure.

Also, progressive resistance exercises, in which you gradually increase the challenges, can be effective. But Siddique warns that people with high BP should not go for morning walks. “In the mornings the BP surges by 50 per cent due to the hormones that gather at night. So a 30-minute walk in the evenings, even four days a week, can be beneficial for those suffering from hypertension,” he says.

Physical activity not only has positive effects on one’s health but it is also a great way to improve the patient’s mood and relieve him or her of psychological stress. As we all know, blood pressure increases when a person is under emotional stress and tension. Studies suggest that relaxation methods which include controlled breathing and gentle physical activity — such as yoga — are beneficial. According to Rooma Dey of the Yoga Cure Institute in Calcutta, some breathing exercises — along with postures — can help control high BP. “If a person has other problems, such as cervical or lower back pain besides high BP, we suggest different asanas. But if the problem is essentially that of high BP, asanas like pavanmuktasana, bhujangasana, kalpavati pranayama and sadharan pranayama can prove to be effective,” says Dey.

“If you have high blood pressure, you can do a lot to reduce it. It may include reducing the fat (particularly saturated fat) in your diet, eating less salt and changing your lifestyle by losing weight and getting enough physical activity.

Having high BP leads to a lot of complications; type II diabetes only adds to the problem. Complications in the eye, heart and kidneys increase because of high BP,” says diabetologist Abhijit Chanda of the Advanced Medical Research Institute, Calcutta.

High BP also affects the eyes, which may lead to loss of vision. “Long standing high BP can lead to hypertensive retinopathy or cause venous obtrusion. This is dangerous for the eyes. I get many patients who are young and are not even aware that the gradual loss of vision they are suffering from is due to high BP. If the BP is not under control, they might lose their vision completely,” warns Himadri Dutta, eye surgeon and professor, National Medical College.

From our daily routine and habits to our health status and genetic heritage, many factors can raise our blood pressure. Nephrologist Rajendra Pandey of SSKM Hospital, Calcutta, says, “All patients should be screened for high BP. A problem in the kidney might cause it to retain salt and water, which may directly cause the blood pressure to rise. And if BP is high it affects the heart, kidney, eye and so on.”

Some of the lifestyle factors that can contribute to high blood pressure include excess weight, lack of exercise, unhealthy diet, stress and smoking. Certain prescription medications, over-the-counter drugs, supplements and other substances can induce or worsen the case of high BP patients. So one must cross check with the doctor before taking any new drug.

The only risk factors that one can’t control include age (older than 55 years) and a family history of high blood pressure. However, if you know what the risks are, you can work harder to prevent high blood pressure or at least delay its onset.