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High blood pressure has become a common occurrence in India. If not us, our parents or our known ones have it. Little do we realise that high or low blood pressure can have detrimental effects on our health. From heart diseases, to episodes of fainting, there are a plethora of health issues waiting to arise if we do not keep our blood pressure in check.
Fortunately, there are a number of habits and alterations to one’s way of life that can help regulate blood pressure and improve general heart health. In this blog post, we’ll look at several practical methods to bring those numbers down.
Maintain a healthy diet
A healthy, well-balanced diet is essential for controlling blood pressure. Consume more lean proteins, low-fat dairy, whole grains, fruits, and vegetables. Reduce your intake of processed meals, sugary drinks, and sodium (salt), as these things can raise your blood pressure. Include foods high in potassium, magnesium, and calcium into your diet because these nutrients help control blood pressure.
Exercise regularly
When hasn’t exercise come to the rescue? Not so surprisingly, exercising can help control blood pressure. Official recommendations call for at least 75 minutes of strenuous exercise or 150 minutes of moderate exercise every week. It is recommended that you perform exercises that get your heart rate up, such as cycling, swimming, dancing, walking, jogging, and brisk walking. Regular exercise improves cardiovascular health by strengthening the heart and promoting appropriate weight maintenance.
Maintain a healthy weight
Obesity is one of the strongest risk factors for hypertension. If you’re overweight or obese, shedding pounds is one of the most effective strategies for controlling blood pressure. Losing even a small amount of weight can help reduce your blood pressure. You can drastically lower your blood pressure by keeping a healthy weight. Shed pounds slowly with a steady mix of a balanced diet and consistent exercise to lose extra weight and enhance your general health.
Limit your alcohol intake.
Drinking excess alcohol can elevate your blood pressure and harm your cardiovascular system. It can also increase your body weight, deplete the body of magnesium and potassium, and dehydrate you. If you decide to drink, do so sparingly. This means consuming not more than three drinks a week.
Quit smoking
Not only does smoking damage your blood vessels and lungs, but your blood pressure goes up with every smoke. One of the most important things you can do to improve your general health is to stop smoking. To successfully quit, ask for help from friends, family, or medical professionals.
Reduce stress
High blood pressure can be exacerbated by ongoing stress. Include mind-body exercises like yoga, meditation, and deep breathing exercises. Participating in things you enjoy might benefit your mental health as well.
Get quality sleep
Lack of sleep can impact your body’s ability to control stress hormones. Stress hormones can rise and blood pressure can increase as a result of poor sleep. To enhance your sleep habits, set up a regular sleep schedule and develop a calming nighttime routine. Attempt to get 7-9 hours of restful sleep each night.
Keep an eye on your blood pressure
It is essential that you keep monitoring your blood pressure from time to time. You and your healthcare practitioner can better understand how your lifestyle modifications are influencing your blood pressure by keeping track of your readings.
Limit caffeine intake
While most people can safely consume some caffeine, large amounts can temporarily raise blood pressure. Reduce your intake of coffee, tea, energy drinks, and other caffeinated beverages if you are sensitive to caffeine.
Take prescription drugs diligently
Take the medication exactly as prescribed if your doctor has given it to you to lower your blood pressure. Following the recommended course of medication is crucial for treating hypertension and avoiding problems. Ensure that you are taking these medications for the prescribed duration, not more, not less.
Closing thoughts
For preserving good heart health and avoiding serious medical issues, blood pressure control is crucial. You can successfully control your blood pressure levels by adopting a healthy lifestyle that includes a balanced diet, frequent exercise, stress management, and other advantageous behaviour. For the best outcomes, always get advice from your healthcare professional before making significant dietary or exercise changes.
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