Hypertension, often known as the ‘silent killer,’ is a major cause of stroke, heart attack, kidney failure, and vision problems. Many live with high blood pressure (BP) without symptoms, making it even more dangerous. While medication plays a vital role, making a few lifestyle changes is equally important in controlling it.
In today’s digital age, everyday habits are fueling a rise in hypertension. “With smartphones always at hand, people are becoming more sedentary — developing poor eating habits, sleeping less, and facing increased anxiety. These factors contribute to high BP. If I left unchecked, it can damage blood vessels and lead to serious complications.”
The good news is that hypertension can be managed without medication as well. Recommends beginning the day with a walk or 10 minutes of aerobic activity and keeping salt intake below five grams a day to help maintain healthy blood pressure.
REFINE YOUR LIFESTYLE:
Weight plays a major role in managing blood pressure. “Each kilogram of weight loss can lead to a noticeable drop in BP. Although the change may seem small, over time it can significantly reduce strain on the heart and arteries.” Keeping an eye on waist circumference, as this can be a better indicator of cardiovascular risk than body mass index (BMI). For men, a waist over 102 cm, and for women, over 89 cm, are red flags for heart health.
Furthermore, physical activity and sleep are two pillars often neglected in the rush of daily life. Prolonged sitting is one of the leading causes of high BP. “Aiming for at least 10,000 steps a day or 30 minutes of moderate exercise can help manage blood pressure. Also, seven to eight hours of sound sleep is a necessity for heart health.”
THE POWER OF NUTRITION:
While exercise and sleep are important, diet is at the heart of hypertension management. Recommends following the DASH eating plan, which stands for dietary approaches to deal with hypertension. “This approach focuses on eating plenty of fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Additionally, potassium-rich foods such as bananas, oranges, spinach, sweet potatoes, and lentils help balance sodium levels and ease tension in blood vessels.”
STRESS, MINDFULNESS, AND MONITORING:
In today’s fast-paced world, stress has become an inseparable companion that takes a serious toll on blood pressure. Advises incorporate simple practices like deep breathing or meditation into daily routines to lower the level of cortisol, a stress hormone. Highlighting the impact of smoking. “Smoking forces the heart to work harder, worsening stress and raising blood pressure. Quitting is one of the most effective steps to protect heart health.”
Regular home monitoring is essential for hypersensitive patients. Health experts recommend two to three BP checks a week, with an ideal reading at or below 120/80 mm Hg to maintain heart health. In conclusion, managing blood pressure naturally involves making small lifestyle changes. Hence, prioritize your well-being by incorporating healthy habits.
FIVE WAYS TO KEEP BP IN CHECK:
- Begin the day with a brisk walk of 30 minutes of exercise.
- Keep salt intake below five grams a day.
- Seven to eight hours of sound sleep is necessary.
- Avoid fried food and increase the intake of potassium-rich foods such as bananas, oranges, spinach, sweet potatoes, and lentils.
- Practice deep breathing and meditation to manage stress.
