According to the reports stated by the World Health Organization (WHO), one-third of the total population in India dies from cardiovascular diseases (CVD) such as heart attacks and strokes, and hypertension is one of the major reasons for causing CVDs in people. An estimation of 220 million people in India are living with hypertension, and only 12% of them have their blood pressure in check. Although this is a serious health concern among people of different age groups, managing it is not that tough. In this blog, we brief you about 10 effective tips to reduce blood pressure to help you keep your heart healthy.
Tips to Manage Blood Pressure
As we all know, the cases of heart attacks are increasing among youngsters, and rising blood pressure is one of the biggest reasons behind this health concern. Rising blood pressure can be a by-product of all the stress we have in daily life due to many different reasons. If you are also among the people who have hypertension and stress yourself, how do you manage high blood pressure? Then the below-mentioned tips can ease your tension.
Tip #1: Limit Salt Consumption
A lot of people love to eat their food with extra salt, but did you know? That this habit of yours can lead to rising blood pressure. High salt consumption increases the risk of high blood pressure, while lowering it can lower the blood pressure. That is why it is necessary to limit your salt consumption per day; instead, you can increase the potassium content in your daily diet to maintain healthy blood pressure, as it helps reduce salt content and eases stress in your blood vessels.
Tip #2: Cut Down on Sugar and Refined Carbohydrates
People with obesity or who weigh extra than the normal weight are at a higher risk of developing hypertension. Cutting down on the sugary snacks and drinks and refined carbohydrates can help you manage a healthy weight and eventually help to reduce high blood pressure.
Tip #3: Incorporate Foods That Keep Your Heart Healthy
Besides having BP care capsules, it is necessary to incorporate healthy food into your daily diet, especially those food items that are considered to be good for your health, such as fruits, vegetables, whole grains, low-fat dairy products, fish, poultry, beans, and nuts.
Tip #4: Exercise Regularly
Regular exercise is important for maintaining a healthy blood pressure level. Exercise strengthens the heart and heart muscles, allowing them to pump blood more efficiently and helping to lessen the pressure around their valves. Aim for 30 minutes of exercise regularly. Do more cardio workouts such as walking, swimming, or running.
Tip #5: Limit Alcohol
Drinking alcohol not only affects your kidney and liver but can also raise your blood pressure levels up to tenfold. To manage your blood pressure, limit your alcohol consumption to one drink per day for women and two drinks per day for men.
Tip #6: Quit Smoking
Long-term smoking can affect your overall health. The chemicals present in tobacco damage the walls of the blood vessels, cause inflammation, and narrow the arteries, which leads to rising blood pressure. To manage your blood pressure, you also need to quit smoking besides BP capsules.
Tip #7: Stress Management
We experience stress in our daily lives for many different reasons, such as financial problems, studies, or relationship issues, but if the stress remains constant for a long period, it can lead to hypertension. Try doing meditation or yoga, practicing deep breathing, reading a book, or doing other recreational activities for effective stress management.
Tip #8: Get Enough Sleep
Quality sleep is vital for overall health and can significantly affect blood pressure. Lack of proper sleep can lead to higher stress levels and high blood pressure. To improve your sleep, go to bed and wake up at the same time every day, keep your bedroom dark, quiet, and cool, and avoid screens at least an hour before bed to improve sleep quality.
Tip #9: Ayurvedic Help
Although today we have heaps of medicines available on the market that work well to manage high blood pressure, millions of people still have their trust intact in ayurvedic medicines to manage the symptoms of hypertension, as they are natural, have zero to no side effects, and help manage blood pressure effectively. To manage your blood pressure level, you can incorporate ayurvedic herbs like jatamansi, brahi, arjun chhal, and dalchini in your daily diet.
Tip #10: Regular Monitoring
Regularly monitoring your blood pressure can help you understand how well your management strategies are working. Invest in a reliable home blood pressure monitor for regular checks. Note down your readings to track trends over time. Share your readings with your health expert to adjust your management plan as needed.
Conclusion
Managing high blood pressure is essential for long-term health and well-being. By adopting a heart-healthy diet, limiting salt intake, exercising regularly, making lifestyle adjustments, and taking ayurvedic help, you can significantly lower your blood pressure and reduce the risk of associated health problems.
FAQ
What Is a Normal Blood Pressure?
Normal blood pressure level of a person is generally around 120/80 mmHg.
What is High Blood Pressure?
High blood pressure, or hypertension, is usually defined as a reading of 130/80 mmHg or higher.
What is The Best Way to Manage Hypertension?
The best way to manage hypertension includes a combination of lifestyle changes, medication, and regular monitoring.
What Foods Help Reduce Blood Pressure?
Foods rich in potassium, magnesium, and fiber, such as leafy greens, berries, and whole grains, can help reduce blood pressure.
What are The Symptoms of High Blood Pressure?
High blood pressure often shows no symptoms, but some people may experience headaches, dizziness, or nosebleeds.
