These 5 Lifestyle Habits Will Help you Control Hypertension
Do you know what expert doctors recommend as a part of hypertension treatment along with medications?
Yes, lifestyle changes play a very important role in keeping your blood pressure levels in check. It is very important to follow some basic habits to complement the treatment prescribed by doctors. Because, if you maintain an unhealthy lifestyle, it will negate the effects of medicines on your body.
And no matter what type of hypertension you have, these measures will surely make a big impact on your cardiovascular health.
- Try The DASH Diet Doctors say that the high-fibre, low-sodium DASH diet (Dietary Approaches to Stop Hypertension) is very effective in controlling hypertension. So much so, that it can lower your systolic blood pressure level by 11 mm Hg! When following this diet, you have to eat fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, and nuts, and avoid eating foods that are high in saturated fats, like processed foods, full-fat dairy products and fatty meats. Also, you will have to reduce your salt intake to a maximum of 1 teaspoon per day. If you are interested, you can get a customised diet plan from an expert nutritionist here
- Exercise RegularlyThe more your body weight, the more blood supply your body will need to circulate oxygen. This subsequently puts pressure on your heart and leads to an increase in blood pressure levels. Which is why, regular exercise is one of the best measures in self-care for hypertension to keep your heart healthy and lower your blood pressure. Do at least 30-40 minutes of brisk walking, running, jogging, cycling or swimming daily
- Quit SmokingEvery cigarette puff that you take causes a temporary but sudden spike in the blood pressure. In addition to that, regular smoking leads to an accumulation of nicotine in your vessels. This causes them to become narrower and results in a rise in blood pressure levels. So, quit if you smoke and do not start if you don’t. Also keep in mind that passive smoking is equally harmful, and you must avoid it too
- Reduce Alcohol ConsumptionDrinking excess alcohol has several ill effects on your health. It can increase blood pressure by several points, reduce the effectiveness of medications and also make you gain weight. Reason why, you must drink in moderation. Men shouldn’t have more than 2 pegs per day and women shouldn’t have more than one
- Manage StressStress is known to increase your blood pressure temporarily. And if you are the type of person who gets stressed regularly, due to your job, relationship or other reasons, you run the risk of having high blood pressure levels consistently. So, take some efforts to manage your stress in order to keep your blood pressure levels in check. You can try meditating every day for 15-20 minutes, play a sport that you love, engage in a passion/hobby activity or practice yoga to relieve stress
Following these home remedies for hypertension may be hard for you in the beginning. But keep at it and the results will motivate you to go further. Follow the 21-day rule, after which, it wouldn’t be difficult for you to make these healthier choices.