While a hypertension diagnosis can be daunting, it is possible to successfully manage high blood pressure by making some changes to your diet and lifestyle. Managing high blood pressure/hypertension is an ongoing effort which becomes easier as your change your habits and eating patterns.
One of the key changes is embarking upon a diet which is low in sodium. Stay away from sodium packed foods, high refined and packaged foods. Alongside, boost your consumption of fruits, vegetables and whole grains. As these are loaded with potassium, they help counterbalance the adverse effects of sodium. Experts also advocate eating plenty of ‘heart-happy’ foods which help manage blood pressure levels naturally and keep the heart healthy too. Lifestyle changes are also extremely essential to achieve the goal of having controlled and healthy blood pressure level.
4 smart tips to help keep the blood pressure in check
1. Stock up on heart-happy foods: These are 3 powerful, heart health-promoting foods that you must consume on a regular basis – garlic, banana and nuts. These foods are prized for their robust heart-healing properties. They stave off plaque formation and blockage in the arteries, bring down as well as manage blood pressure levels naturally and keep the heart functioning optimally.
2. Weight management: Research shows that the blood pressure tends to increase as weight increases. Weight loss is a crucial lifestyle modification to control blood pressure. Clinical studies corroborate the fact that you can reduce your blood pressure by about 1 mm Hg with each kilogram of weight that you shed. Furthermore, you need to also ensure that you have a proportionate waistline, in order to effectively manage your high blood pressure. Excessive amounts of weight around the belly may increase the risk for hypertension.
3. Exercise regularly: Regular exercise of about half an hour thrice a week helps lower blood pressure by 5 - 8 mm Hg in hypertensives and can help stave off the disease in those who don’t have it. Try to incorporate - walking, jogging, cycling, swimming or dancing into your exercise routine; these are all good ways to manage your high blood pressure. Experts also recommend HIIT – high intensity interval training, which integrates short explosions of extreme activity with a recover interval of lighter physical activity. Confer with your health care provider about developing a good exercise regimen.
4. Reduce sodium in your diet: The sodium intake for hypertensive individuals has to be significantly lower. Lesser sodium in your body will help decrease blood pressure levels. It is also wise to change to a lower sodium salt option. Tata Salt Lite is a low sodium salt that provides 15 % lesser sodium than regular salt. Do discuss your options with your health care provider before starting any kind of regimen.
Optimal heart health is the keystone on which your overall wellness depends. The best way to look after your heart is through a healthy lifestyle. Eat smart, plan meals well, move more and exercise regularly, and manage your stress and weight. If you follow a healthy routine along with mindful practices, you can effortlessly maximize your heart health.
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