10 HEALTHY HABITS THAT PREVENT HYPERTENSION AND BP FLUCTUATIONS

High blood pressure, or hypertension, is a serious health condition that can result in life-threatening consequences like heart disease and stroke. Fortunately, adopting a healthy lifestyle can frequently prevent it. People can drastically lower their risk of hypertension by consuming a balanced diet, getting regular exercise, and making thoughtful changes to their daily routines. Accepting these adjustments is essential to preventative healthcare since it improves quality of life and general well-being. Preventing hypertension involves maintaining a healthy lifestyle. Here are some key habits:

1. Healthy Diet: Emphasize fruits, vegetables, whole grains, and lean proteins. Limit sodium, saturated fats, and added sugars.

2. Regular Exercise: Aim for at least 150 minutes of moderate- intensity aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening activities twice a week.

3. Maintain a Healthy Weight: Being overweight or obese increases the risk of hypertension.

4. Limit Alcohol: Moderation is key. For most adults, this means up to one drink per day for women and up to two drinks per day for men.

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5. Quit Smoking: Smoking damages blood vessels and increases blood pressure.

6. Manage Stress: According to Dr. Pravin Kahale, Consultant, Cardiology, Kokilaben Dhirubhai Ambani Hospital Mumbai, “Practice relaxation techniques such as deep breathing, meditation, or yoga to help manage stress.”

7. Regular Check-ups: Monitor blood pressure regularly and follow your healthcare provider's recommendations.

8. Limit Caffeine: While moderate caffeine intake is generally safe, excessive consumption can increase blood pressure.

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9. Limit processed foods: They often contain high levels of sodium, which can contribute to hypertension

10. Adequate Sleep: Aim for 7-9 hours of quality sleep each night. By adopting these habits, you can significantly reduce your risk of developing hypertension and improve overall health.