High blood pressure refers to a condition in which our blood pressure is faster than the normal level. High blood pressure is one of the most common diseases, especially in India. However, the prevalence of high blood pressure does not mean that it is not a serious condition.
Like many other heart conditions, high blood pressure can be controlled and lived with by making some simple lifestyle changes. On the other hand, a lack of proper care can increase the risk of other chronic heart diseases.
Unlike other conditions, you may not have any symptoms of high blood pressure. This lack of symptoms can threaten your health if you do not consciously manage your blood pressure.
There are many simple, easy-to-follow lifestyle changes that can help manage high blood pressure. In this article, we discuss ways you can better manage high blood pressure.
Here are 14 things to keep in mind if you have high blood pressure:
1. Try eco-friendly diets
Eating healthy food is very helpful in managing high blood pressure. Diets like the DASH diet, the Mediterranean diet, etc. have been proven to reduce blood pressure.
2. Exercise at least 5 times a week
Exercise can also help improve blood flow. Narrowing of the arteries leads to high blood pressure. This can be reduced by exercising regularly. Exercising for 30 minutes 5 times a week can be very beneficial.
3. Watch the salt
High sodium in our diet is one of the main causes of high blood pressure. Reduce salt in your diet if you have high blood pressure.
4. Cut out sugar and eat dark chocolate
Similar to salt, sugar has also been shown to raise blood pressure. On the other hand, dark chocolate has been shown to show a significant improvement in the health of hypertensive patients.
5. Watch your weight
Being obese or being overweight can greatly affect blood pressure. Excess fat can lead to a variance in the blood flow in the arteries, which eventually leads to increased blood pressure.
6. Eat more potassium
Foods rich in potassium may also help reduce high blood pressure. Potassium helps lower high blood pressure. Consume foods like nuts, bananas, avocados, etc.
7. Stop eating ultra-processed foods
Ultra-processed foods and fast foods are abundant in sodium, sugar, trans fats, preservatives, and other ingredients that have been shown to worsen high blood pressure.
8. Add garlic to your food
Several studies show significant improvement in high blood pressure levels after taking garlic and garlic extract regularly.
9. Eat more protein
Eating a high-protein diet lowers high blood pressure and may also reduce the risk of other heart diseases.
10. Cut back on caffeine
Too much caffeine boosts energy but also increases blood pressure. Excessive and regular consumption of caffeine may worsen high blood pressure.
11. Stop smoking immediately
Smoking causes irreversible damage to our bodies and heart. Smoking causes inflammation in the blood vessels, narrows the arteries, and causes other problems that may worsen high blood pressure.
12. Drink in moderation
Although some studies suggest that drinking alcohol in moderation may lower blood pressure. Excessive or regular alcohol consumption can increase blood pressure and may also reduce the effectiveness of high blood pressure medications.
13. Get a good sleep
Sleep deprivation has been linked to poor heart health. In fact, sleep apnea may cause high blood pressure. Getting at least 7-9 hours of good sleep each day ensures better blood pressure.
14. Be mindful of your mental health
Stress, anxiety, and mood disorders have been shown to have a significant impact on our blood pressure. Maintaining good mental health ensures that high blood pressure remains under control.
In conclusion, simple changes to your routine can help you better manage your high blood pressure. Don’t ignore the severity of high blood pressure because it has fewer symptoms. High blood pressure may subsequently lead to a heart attack, stroke, or other life-threatening cardiovascular disease.
Disclaimer: This content including tips provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.