- By Prerna Targhotra
- Fri, 17 May 2024 03:59 PM (IST)
- Source:JND
Hypertension is one of the major causes of heart-related illnesses, strokes, and kidney failure. Although it is common, it can be quite dangerous if preventive measures are not taken. A multidimensional approach is extremely important to manage hypertension. These include changes in everyday lifestyle habits and diet, along with medication. Effective medication and lifestyle changes.
Dr P.L.N. Kapardhi, Sr. Interventional Cardiologist CARE Hospitals Banjara Hills Hyderabad explained lifestyle modifications including diet, exercise and stress reduction to manage high BP.
Best Foods For Blood Pressure
Improvement in the diet is essential to effectively treat hypertension. Important elements of a diet conducive to hypertension include lowering your sodium intake as consuming too much sodium raises blood pressure. Blood pressure can be considerably lowered by limiting sodium intake to less than 2,300 mg per day, and ideally to 1,500 mg for people with hypertension.
Increasing consumption of potassium helps as it relaxes blood vessel walls and aids in the body's balancing of salt levels. Vine fruits, oranges, apricots, and leafy greens are foods high in potassium. Furthermore, these have minimal calories, which aids with weight management.
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Additionally, reducing your consumption of red meat and dairy products high in fat, as well as eating lean proteins like fish, chicken, and plant-based proteins, will help lower your blood pressure. Foods rich in fibre, like sweet potato, corn, beans, spinach, brown rice, and oats support the maintenance of a healthy circulatory and cardiac system.
Exercise For Blood Pressure
Exercises For High Blood Pressure (Image Credits: Canva)
Regular physical activity is a must for individuals with high blood pressure. Exercises that strengthen the heart muscles, and decrease stress help reduce blood pressure. Activities like cycling, jogging, and walking are very beneficial. It's important to be regular. There are several advantages to even modest exercise if done most days of the week.
Stress Management For Hypertension
Stress is known to worsen hypertension; therefore, stress management strategies can be handy to reduce blood pressure and strengthen your heart. Muscle relaxation, deep breathing, mindfulness, and meditation can lower tension and calm your mind and body. Practising special breathing techniques and gentle physical movements (Tai Chi) helps reduce stress and enhance cardiovascular health.
Sleep For High BP
Optimal sleep (7 to 9 hours) is necessary for good health in general. Inadequate slumber might exacerbate hypertension and other medical conditions. Taking time out to pursue hobbies and leisure activities will help lower everyday stress levels and help have a positive and healthy mindset.
Overall, managing hypertension needs a holistic approach that focuses on various aspects of the physical and emotional well-being of an individual. People must be empowered to make informed lifestyle-related decisions such as religiously following a nutritious diet, consistent exercise, and effective stress reduction strategies. These approaches improve general health and well-being in addition to lowering blood pressure. By putting these adjustments into practice, and being consistent, people with hypertension can live longer, avoid problems, and use less medication.