Blood Pressure — what every adult should know

### About this concern

High blood pressure (hypertension) is one of the most common health concerns among Indian adults, especially in metros like Chennai where stress, long commutes, and rich food habits stack up. The tricky part is that BP is usually silent — most people feel completely fine until a check-up or an emergency reveals the problem. This page is education only. If you suspect you have high BP, please see a doctor.

### What we know

Blood pressure is the force of blood pushing against your artery walls. It is measured as two numbers — systolic over diastolic, for example 120/80 mmHg. Indian guidelines generally consider readings consistently above 140/90 as hypertension, but your doctor will interpret your specific case. South Indian adults have a notably high prevalence of hypertension, partly genetic and partly lifestyle-driven. A very common misconception we hear is: "I'll just eat less salt and I'll be fine." Salt matters, but it is only one piece. Weight, physical activity, sleep, alcohol, smoking, stress, and family history all play roles. Cutting salt alone, while eating a lot of refined carbs, fried snacks, and sweets, will not solve the problem.

### What to watch for

Most people with high BP feel nothing. Some may notice headaches (especially at the back of the head in the morning), a feeling of heaviness, occasional dizziness, blurred vision, or palpitations — but please do not rely on symptoms. The only reliable way to know is to measure. A good practice is to get your BP checked at any pharmacy or clinic at least twice a year if you are over 30, and more often if you have a family history, are overweight, or have diabetes.

### What you can do safely

• Eat more whole foods — vegetables, dals, fruits, millets, curd. Chennai has wonderful access to drumstick, spinach, banana, papaya — all friendly to BP.
• Reduce visible salt and watch hidden salt in pickles, papads, packaged namkeen, ready-made masalas, bakery items, and frozen snacks.
• Limit fried snacks and bakery items — murukku, bhajji, puffs, biscuits — which often combine salt with refined oil and maida.
• Walk briskly for 30-40 minutes most days. Marina Beach, Besant Nagar, Anna Nagar tower park — pick what fits.
• Sleep 7-8 hours. Poor sleep raises BP.
• Cut down alcohol; quit tobacco and gutkha completely.
• Practice slow breathing, yoga, or any calming routine you enjoy.
• If you already have a BP machine at home, log your readings and show the trend to your doctor.

### When to see a doctor

Please consult a doctor if your readings are repeatedly above 140/90, if you have severe headache with vomiting, chest pain, breathlessness, sudden weakness on one side, blurred vision, or any nosebleed that is hard to stop. If you are pregnant, on prescription medication, have kidney disease, diabetes, or heart disease — your BP plan must come from your treating doctor, not from any product or article.

### What we do NOT recommend over the counter

We do not sell or recommend any product to "treat" or "cure" high blood pressure. We do not recommend self-starting any herbal or ayurvedic capsule marketed for BP without telling your doctor — many such products interact with prescription BP medication. We do not recommend stopping or changing the dose of any prescribed BP tablet on your own. Please speak to a qualified physician for diagnosis and treatment.