High blood pressure or hypertension is a major concern in India, affecting millions and it is often called the “silent killer” due to a lack of noticeable symptoms, which can significantly raise the risk of heart attacks, strokes and kidney problems. However, through lifestyle modifications, hypertension can be managed and one can achieve healthy blood pressure levels while significantly reducing the risk of complications.
In an interview with HT Lifestyle, Dr Mahesh DM, consultant – Endocrinology at Aster CMI Hospital in Bangalore, suggested a few easy-to-adopt ways to manage blood pressure and improve overall health -
The DASH menu (Dietary Approaches to Stop Hypertension) is an effective method of reducing blood pressure levels. Incorporate fruits, vegetables, and whole grains as they are packed with essential vitamins, minerals, and fiber, all of which contribute to a healthy heart and overall well-being. Aim for at least five servings daily.
These food categories (fruits, vegetables, and whole grains) are all high in fiber, promoting satiety, making one feel fuller for longer, and less likely to overeat, especially unhealthy options.
Sodium is a major culprit of high blood pressure. The average Indian takes in sodium far more than the daily limit recommended. So, here’s what you should do:
Regular physical activity is key to controlling high blood pressure. Make it a habit to get at least 30 minutes of moderate exercise most days.
Try different activities until you find your fit. Start slow and gradually increase intensity as you gain strength. Team up with a friend – stay motivated, and accountable, and enjoy the physical activity that you choose.
Stress over the long term can contribute to high blood pressure. This can be managed by:
Losing a few kilograms can help a lot in controlling high blood pressure. Concentrate on losing weight healthily by eating a balanced diet and doing exercise regularly.
Lifestyle changes work best when coupled with proper medical attention. Visit your doctor for checkups on blood pressure as well as discuss personal requirements frequently.
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2024-06-21T08:22:38Z dg43tfdfdgfd