What is hypertension?
High blood pressure, or hypertension, is a health condition that requires attention as it can increase your risk of heart attack and stroke. It is important to consult your doctor to determine if your blood pressure is too high, as ideal blood pressure values are ≥140/90 mmHg.
Fortunately, you can make many lifestyle changes and take natural remedies to reduce your risk of hypertension. Here is a guide on how to lower blood pressure and reduce the risk of hypertension.
1. Exercise regularly
Regular exercise is one of the easiest and most effective ways to reduce your risk of hypertension. Aim for at least 30 minutes of exercise daily, and stay active throughout the day. This can include walking, jogging, swimming, or any other activity that increases your heart rate. Inactive individuals should gradually increase their physical activity intensity and duration to minimize the risk of injury and cardiac events.
2. Reduce sodium intake
Consuming a high amount of salt can result in elevated sodium levels, leading to high blood pressure. You should decrease your salt intake to a daily maximum of 5 grams or less. Avoid processed and packaged foods, which may contain large amounts of sodium. You should also reduce your intake of salty snacks and savoury foods, such as papads, chips, chutneys, dips, and packaged pickles. Instead, opt for fresh, whole foods like fruits, vegetables, lean proteins, and whole grains.
3. Limit alcohol and avoid tobacco
Both alcohol and tobacco use can raise blood pressure and increase the risk of hypertension. Smoking and smokeless tobacco use contribute to elevated blood pressure. If you’re trying to lower your blood pressure, avoiding tobacco entirely is advisable. Daily alcohol consumption should be limited as much as possible, with no more than one drink per day.
Get adequate sleep
Getting enough sleep is an important part of managing your blood pressure. Rotating and night shifts at work are linked to hypertension, as they can worsen the impact of insufficient sleep on blood pressure. Aim for seven to eight hours of uninterrupted sleep each night. You can improve sleep by following a consistent sleep schedule, engaging in physical activity, not consuming food/drink before bed, and creating a cool, dark, and quiet sleep environment.
Eat healthy fats
Omega-3 fatty acids can help lower your blood pressure. Sources of omega-3s include fish, flaxseed, canola oil and walnuts. Incorporating heart-healthy options like non-fat dairy, fish, poultry, beans, nuts, and vegetable oils into your diet can make a big difference. On the other hand, steer clear of high-saturated fat foods such as fatty meats, full-fat dairy and tropical oils like coconut, palm kernel, and palm oils for a happier, healthier heart.
Your blood pressure can be managed
High blood pressure affects millions of people in India. Therefore, it is important to know how to lower blood pressure. Fortunately, you can take some steps, such as eating a healthy and balanced diet, avoiding alcohol and smoking, and getting regular physical activity.
Additionally, natural remedies such as meditation, yoga, and other relaxation techniques can help to reduce stress and blood pressure.
Frequently, hypertension requires medical intervention before it can be controlled solely through lifestyle interventions. This is because the heart is a critical organ and needs safeguarding from hypertension. It is important to consult a doctor to determine the best treatment plan to reduce your risk of medical issues associated with high blood pressure. Subsequently, with the right lifestyle changes, lowering your blood pressure and reducing the risk of hypertension is possible.
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FAQs
How to lower blood pressure by changing my diet and cooking practices?
Studies have shown that consuming five portions of fruits and vegetables daily and low-fat dairy can help lower your blood pressure. It is also important to limit food high in sodium, saturated fats, trans fats, sugar or preservatives.
You should utilize healthy oils such as sunflower, mustard, or groundnut oil. You can make alterations to cooking methods, such as removing fatty parts of meat, using vegetable oil, boiling, steaming, or baking instead of frying, and limiting the reuse of oil for frying.
Can natural remedies such as meditation help lower blood pressure?
Yes. Meditation, yoga, deep breathing and other relaxation techniques can help to reduce stress and blood pressure.
How to lower blood pressure by monitoring weight?
Maintaining a healthy weight is crucial for managing blood pressure, as being overweight can increase blood pressure and cholesterol levels. The body mass index (BMI) calculates a person’s weight relative to height. A high BMI may indicate excessive body fat. In Asian populations, people with a BMI of 23.0 kg/m2 or higher are considered overweight, and people with a BMI of 25.0kg/m2 or higher are considered obese, which is lower than WHO standards.
