BLOOD PRESSURE

CATEGORY NORMAL PREHYPERTENSION HYPERTENSION STAGE-I STAGE-II STAGE-III SYSTOLIC < 120 120 139 140 - 159 > 160 - 179 > 180 and or or or or DIASTOLIC < 80 80 89 90 99 100 - 109 > 110

RISK FACTORS
MAJOR RISK FACTORS BP SMOKING OBESITY INACTIVITY HIGH BLOOD LIPID DIABETES PROTEIN IN URINE AGE : Men > 55, Women > 65 FAMILY HISTORY of f CARDIOVASCULAR DISEASE HEART
BRAIN CHRONIC KIDNEY DISEASE PERIPHERAL ARTERY DISEASE CHANGES IN THE RETINA OF EYES

TARGET ORGAN DAMAGE

LIFE STYLE MODIFICATION

MODIFICATION WEIGHT REDUCTION DIETARY CHANGES LESS SALT INTAKE PHYSICAL ACTIVITY MODERATE ALCOHOL RECOMMENDATION Maintain normal body weight (BMI < 24.9) Increase fruits, fruits vegetables, vegetables Reduce dairy fat products, decrease total fat and saturated fat 2.4 gms Sodium or 6 gms of NaCl Engage in most of the days 30 minutes per day aerobic activity (brisk walk) Limit alcohol drink to 720 ml beer / 30 ml wine / 60ml of whiskey per day

WHAT IS YOUR BMI ?

CATEGORY
UNDER WEIGHT NORMAL OVER WEIGHT OBESE SEVERLY OBESE

BMI
< 20 20 24.9 25 29.9 30 39.9 > 40

U must know your height and weight

HEIGHT in cms 50 21 152 21 155 20 157 20 160 19 162 18 165 18 167 17 170 17 172 16 175 16 177 15 180

WEIGHT IN Kgs 55 23 23 22 21 21 20 20 19 19 18 18 17 60 26 25 24 23 23 22 22 21 20 20 19 18 65 28 27 26 25 25 24 24 23 22 22 21 20 70 30 29 28 27 27 26 25 24 24 23 22 21 75 32 31 30 29 29 28 27 26 25 25 24 23 80 35 33 33 31 31 29 29 28 27 26 26 25 85 36 35 35 33 33 31 31 29 29 28 28 27 90 39 37 37 35 34 33 32 31 31 29 29 28 95 100 41 43 39 42 39 41 37 39 36 38 35 37 34 36 33 35 33 34 31 33 31 32 30 31

BMI

SMOKING : choice is yours

With each cigarette : 4000 chemical compounds, 400 toxic substances, Temp 7000 C at tip, 60oC in core Very damaging : Tar, Nicotin, Carbon-monoxide, Particulate matter High risk in side stream smoke
1.7 1 7 TIMES MORE CARDIAC DEATHS 12 TIMES LIKELIHOOD OF DEVELOPING CANCER 2.5 TIMES HIGHER CANCER - MORE OF LUNGS, MOUTH, THROAT 9 OUT of 10 REQUIRING BYPASS OPERATION ARE SMOKER/EX-SMOKER NICOTINE INCREASES THE AMOUNT OF CHOLESTEROL IN THE BLOOD BLOOD, WHICH MAY CAUSE THE ARTERIES TO CLOG UP. HIGH BLOOD PRESSURE CAUSES HEART ATTACKS AND STROKE. SMOKING CAUSES AN ACID TASTE IN THE MOUTH AND CONTRIBUTES TO THE DEVELOPMENT OF ULCERS ULCERS. COUPLES WHO SMOKE HAVE FERTILITY PROBLEMS MORE THAN COUPLES WHO ARE NON-SMOKERS. SMOKERS HAVE 25 PER CENT MORE SICK DAYS YEAR THAN NON-SMOKERS. SMOKING ALSO AFFECTS YOUR LOOKS: HAVE THICK & ROUGH SKIN.

ALCOHOL
CALORIE COUNT Beer 500 ml Rum 100 ml Gin 100 ml Whiskey 100 ml Champagne 100 ml Sherry 100 ml Martini 100 ml Bacardi 250 ml

180 220 220 220 126 110 75 118

A STANDARD DRINK IS : 1.5 ounce of WHISKEY, GIN, VODKA, RUM 12 ounce of BEER 5 ounce of WINE

U ARE AT RISK IF U DRINK MORE THAN 14 drinks/week or 4 drinks at occasion if U are more than 65 years 7 drinks/week or 3 drinks at occasion

HEALTH RISKS Effects LIVER, PANCREASE, BRAIN, HEART RISKS OF MANY CANCERS BIRTH DEFECTS

LIPID PROFILE : Where U should be?

GOOD CHOLESTEROL TRIGLYCERIDE HDLC LDLC CHOL : HDLC HDLC : LDLC < 200 < 150 > 45 < 100 <3 3.3 3 < 0.5

FAIR 200 240 150 - 200 36 - 45 100 145 3 3 - 4.4 3.3 44 0.5 - 3.0

POOR > 240 > 200 < 35 > 145 >4 4.5 5 >3

OIL : What to use?

PUFA : Protects the Heart MUFA : Lowers the blood Cholesterol SFA : Increases blood Cholesterol, Triglycerides l d and d hardens blood vessels leading to BP/Heart attack/ Brain stroke.

OIL
CANOLA OIL KUSUMA OIL SUNFLOWER OIL SOYABEAN OIL COTTON SEED OIL MAIZE OIL SEASAME OIL GROUND NUT OIL MUSTARD OIL PALM OIL VANASPATI OIL DESIGHEE COCONUT OIL

PUFA

MUFA

SFA

61 75 72 55 50 45 42 28 25 10 6 4 2

33 14 16 29 19 16 38 48 39 18 -

4 10 12 16 29 12 20 24 30 51 76 28 98

TIPS on EXERCISES

Must do regularly at least 5-6 days a week Spend 30 minutes every time Fix the schedule of performing exercise it has been proved by survey that compliance is more when done in morning Do D not t be b on full f ll meall take t k t tea/biscuit/fruit /bi it/f it Perform 10 minutes of streching exercises and 20 minutes on brisk walk. If you have any pain or discomfort consult your doctor