By Kejal Shah
Hypertension or high blood pressure is a serious medical condition that raises the risk of heart, brain, and kidney problems, among other things. Hypertension affects an estimated 1.13 billion people globally. Hypertension is the leading cause of death around the globe. By 2025, one of the global goals is to lower the prevalence of hypertension by 25%. Incorporate these tips on World Hypertension Day 2022 – commemorated every year on May 17th. The theme this year is Measure Your Blood Pressure Accurately, Control It, Live Longer.
The optimal blood pressure level is 120/80 mm Hg, according to most experts. High blood pressure is defined as a reading of 140/90 mm Hg or greater. Blood pressure control is critical in lowering the risk of various disorders, including heart disease and stroke. Blood pressure can be controlled by adopting a healthy lifestyle and making dietary modifications. In addition, if necessary, the doctor will advise you on the appropriate treatment and medications.
Tips to Deal with High Blood Pressure in Daily Life.
1. A well-balanced diet
Blood pressure can be reduced by up to 14 mm Hg by following a well-balanced diet.
Most people find it difficult to change their eating habits, especially when the diet plan requires a certain number of servings per day from a range of food groups. However, following these diet tips can assist you in managing hypertension:
- Fresh fruits, vegetables, and whole grains should be prioritized.
- Fish, poultry, low-fat or fat-free dairy products, legumes, nuts, and vegetable oils should all be part of your diet.
- Include a serving of vegetables in your lunch and dinner, as well as a serving of fruit in your mid meals or as a snack. Snack on unsalted almonds or pretzels, low-fat or fat-free yogurt, raw vegetables, and so on.
- Saturated fat-rich foods, such as fatty meals, and full-, fat dairy products, should be avoided. Limit sugary beverages.
- Limit your salt (sodium) intake to 2300 mg per day, as too much salt raises blood pressure. Even a little decrease in salt in your diet can help lower your blood pressure by 2 to 8 mm Hg.
- Consider increasing your potassium intake, which can help to reduce the effects of sodium on blood pressure. Potassium is found in bananas, pulses, nuts, oilseeds, etc.
- Maintain a food diary to record what you consume, which will help you keep track of what you eat and how much you eat. A well-balanced diet, combined with other lifestyle changes like quitting smoking, exercising, and maintaining a healthy weight, can help you control high blood pressure and lower your risk of problems.
2. Physical exercise
Regular physical exercises not only help with blood pressure regulation, but also with weight management, stress management, and heart strength. Target 5 times a week of moderate activity.
Incorporate yoga into a daily routine as it helps to lower blood pressure naturally and reduce hypertension induced by stress. Here is a list of yoga asanas to lower high blood pressure.
- Uttanasana (Standing forward bend pose)
- Viparita Karani (Legs-up-the-wall pose)
- Adho mukha svanasana (Downward-facing dog pose)
3. Watch Your Weight
Maintaining a healthy weight is a crucial tip for regulating blood pressure and lowering the chance of developing health problems. The most effective strategy to reduce weight is to eat low-fat, low-calorie foods and increase your daily physical activity. The body mass index is one approach to keeping track of your weight (BMI). A BMI of moreover 25 may indicate that you are overweight or obese. If you are in danger of developing high blood pressure and need to lose weight, talk to your doctor
One of the biggest causes of high blood pressure is stress. Try to stay away from stressful situations. Make time to unwind and participate in activities that you enjoy.
5. Consume alcohol in moderation
Try to keep your alcohol consumption to a minimum. Drinking too much and too often can raise blood pressure, so keep it in check.
6. Give up smoking
Cigarette smoke contains nicotine, which raises blood pressure by constricting blood vessels and causing blood to clot. As a result, if you stop smoking, your blood pressure will ultimately return to normal.
7. Self-monitoring and seeking medical advice
Self-monitoring can assist you in keeping track of your blood pressure levels, allowing you to make healthy lifestyle choices and seek medical care when your blood pressure levels exceed the reference range. Regular doctor visits are essential for keeping your blood pressure under control.
These tips can help the quality of your life. Follow them.
- 10 ways to control high blood pressure without medication [Internet]. 2015 [cited 2016 Sep 29]. Available from: http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974?pg=1
- American Heart Association. Prevention and treatment of high blood pressure [Internet]. 2016 [cited 2016 Sep 29]. Available from: http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Prevention-Treatment-of-High-Blood-Pressure_UCM_002054_Article.jsp#.V-zoxvl97IX