High blood pressure or hypertension is a serious condition that can have long-term and grave effects on your health if it is left untreated. If diagnosed with hypertension, it is extremely important to follow your doctor’s recommended course of medication and advice. As this disease is caused due to a combination of lifestyle and genetic reasons, it is important to understand the impact of your lifestyle on your heart’s health and make changes accordingly. Understanding how to manage blood pressure becomes vital.
Leading a healthy life, exercising, and following a diet, are all important parts of ensuring that you are acquainted with ways to control high blood pressure levels. To take your efforts a step ahead, you can also try some alternative methods which can help you manage high BP (blood pressure) at home & consequently having a positive impact on your lifestyle.
One of the most prominent reasons for increase in the number of individuals having hypertension is our modified eating habits. In addition to consuming high amounts of fast food, we are also increasingly relying on packaged food and processed food to satisfy our hunger pangs. These foods contain high amount of preservatives including sodium. This contributes heavily to your sodium intake which can have an adverse impact on your blood pressure levels.
To avoid this, always read labels to check sodium content before buying packaged food. Always choose natural and preservative-free food, which is made without additives. Avoiding such foods can definitely help in reducing your sodium intake, thus, assisting you in managing blood pressure.
Adverse effects of having too much salt in your diet are very well-known. Potassium can help counter these adverse effects by decreasing the effects of sodium. The more potassium you eat, the more sodium you lose through urine. Potassium also helps in easing tension in your blood vessel walls, which helps to further lower as well as manage blood pressure.
Include foods such as bananas, potatoes, tomatoes, peas, mushrooms, and spinach, in your diet as they have high potassium content. While this is an easy way to reduce hypertension, it is important to remember that too much potassium can be harmful for your kidneys. Before starting a new diet, always consult with your doctor to determine your dietary needs and understand the effective ways of managing high BP at home.
Opt for low-sodium salts
Salt is an essential element of our everyday diet and extremely vital for our health. While a hypertension diagnosis means that you might be asked to avoid salt, another way to decrease your sodium intake is to switch to a low-sodium salt. This alternative can lessen your sodium consumption from daily food by 15%. As it is tastes the same and it is enriched with iodine and potassium, low-sodium salt such as Tata Salt Lite, provides the same benefit as normal table salt while reducing the sodium levels, and thus, helping you manage blood pressure.
This step can help you manage your hypertension without making any drastic changes to your diet. Combined with a healthy diet and regular exercise, this switch will positively impact your blood pressure levels.
Find time to relax
Schedule some time daily to relax. Practicing meditation and doing deep breathing can help in lowering temporary spikes in blood pressure. Stress hormones such as cortisol and adrenaline can have a negative effect on your blood pressure as they increase the heart rate. Deep breathing and meditation can ease these effects by reducing stress and creating a sense of calmness within.
Getting enough sleep and investing time in a hobby or a relaxation activity like playing with pets can also help in lowering blood pressure levels.
While these efforts can help you lead a healthy life, it is necessary to continue your blood pressure medication as advised by your doctor. Always consult your physician before making any drastic lifestyle changes.
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