Every 4 out of 10 people suffer from Hypertension and probably 50% of them are not even aware that they are suffering from the condition. Change in lifestyle, being an ideal weight and managing stress can help in bringing down the blood pressure. So here are some lifestyle and food habits which you can acquire to keep yourself healthy and disease free.
Eating a healthy diet: To help manage your blood pressure, you should limit the amount of sodium (salt) that you eat, and increase the amount of potassium in your diet. It is also important to eat foods that are lower in fat, as well as plenty of fruits, vegetables, and whole grains. The DASH diet is an example of an eating diet which is rich in fruits, vegetable, grains and low fat dairy products that can help you to lower your blood pressure. Getting regular exercise: Exercise can help you maintain a healthy weight and lower your blood pressure. You should try to get moderate-intensity aerobic exercise at least 2 and a half hours per week, or vigorous-intensity aerobic exercise for 1 hour and 15 minutes per week. Aerobic exercise, such as brisk walking, is any exercise in which your heart beats harder and you use more oxygen than usual. Maintaining a healthy weight: Being overweight or having obesity increases your risk for high blood pressure. Maintaining a healthy weight can help you control high blood pressure and reduce your risk for other health problems. Limiting alcohol: Drinking too much alcohol can raise your blood pressure. It also adds extra calories, which may cause weight gain. Not smoking: Cigarette smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you do not smoke, do not start. If you do smoke, talk to your health care provider for help in finding the best way for you to quit smoking. Managing stress: Learning how to relax and manage stress can improve your emotional and physical health and lower high blood pressure. Stress management techniques include exercising, listening to music, focusing on something calm or peaceful, and meditating.
Inputs by Nutritionist Sunidhi Vernekar
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