Tips to manage hypertension effectively
Adopting a healthy lifestyle, which means cutting back on salt, shedding excess pounds, not smoking, and maintaining a diet high in fruits, vegetables, and whole grains is the cornerstone of blood pressure management. If you don’t have any other health issues apart from hypertension, then you can effectively manage it through few lifestyle modifications. Here are some things you can do to keep your blood pressure in control:
- Manage Stress:
Stress can cause temporary increases in high blood pressure as it can lead to overeating, smoking, drinking, and other blood pressure-raising activities. Remember that regular exercise reduces stress as it improves heart health. - Practice Relaxation Techniques:
Examples of relaxation practices include meditating in a peaceful place for 15 to 20 minutes and engaging in soothing physical activities such as yoga or tai chi. - Eat a Balanced Diet:
Aim for a diet that’s fresh & rich in fruits, vegetables, low-fat dairy products, whole grains, nuts and seeds, and lean protein sources, such as skinless poultry and fish. - Reduce Salt Intake:
The lower your sodium intake, the better it is for your blood pressure. In one study, people who consumed less than 1,500 mg of sodium a day experienced the most significant reductions in blood pressure. - Maintain a Healthy Weight:
Carrying extra weight not only increases your risk of high blood pressure, it also makes you more likely to develop cholesterol problems and diabetes, which are two more risk factors for heart disease. - Limit Alcohol Intake:
Limit your alcohol intake to one drink per day if you are a woman or two drinks per day if you are a man. - Stop Smoking:
Smoking can damage the walls of your blood vessels and harden your arteries, making it especially dangerous for people who have high blood pressure. Your risk of having a heart attack dips just one year after you quit smoking. - Monitor Your Blood Pressure at Home:
Since your blood pressure can fluctuate between doctor visits, consider investing in a home monitoring kit, and then regularly record your blood pressure readings so your doctor can have a clearer picture of your blood pressure over time.
Source : www.iho.in
