High blood pressure is a serious medical condition that increases the risk of developing heart, brain, kidney, and other vascular diseases. It is the leading cause of death worldwide, affecting up to 1 in 4 men and 1 in 5 women, or more than 1 billion people. Genetics plays a role, but lifestyle changes can have a big impact on blood pressure levels.
Simple lifestyle changes that can help reduce your risk of high blood pressure:
- balanced diet
Adopting a diet rich in fruits, vegetables, whole grains, and lean protein, such as the DASH diet, can lower blood pressure. Studies have shown that following the DASH diet, which emphasizes fruits, vegetables, and low-fat dairy products while limiting sodium to 1500 mg per day, lowers blood pressure. It is recommended that you reduce processed foods that are high in sodium and include potassium-rich foods such as bananas, spinach, and sweet potatoes in your diet. - healthy weight
Losing excess weight can lower your blood pressure. Waist circumference, or abdominal obesity, is usually closely related to high blood pressure. For a woman, she is considered tall if her waist measurement exceeds 32 inches. For a male, in Indians he grows over 38 inches. By losing 5% to 10% of your body weight, you can significantly lower your blood pressure. - regular exercise
Exercise lowers blood pressure and helps you lose weight. Exercises such as aerobics, brisk walking, swimming, cycling, and dancing can help reduce stress and improve blood circulation. Research recommends at least 150 minutes of intense training per week. - alcohol consumption
Excessive alcohol causes the breakdown of blood pressure regulating mechanisms, which over time damages the heart and blood vessels. To reduce the risk of high blood pressure, limit alcohol intake to one drink per day for women and two drinks per day for men. - stress
Chronic stress activates the body's “fight-or-flight” response, which can lead to high blood pressure. To reduce stress, incorporate relaxation practices like deep breathing techniques, meditation, and yoga into your regular routine.
Lifestyle adjustments such as modifying your diet, increasing physical activity, and managing stress can lower your risk of high blood pressure and improve your cardiovascular health. High blood pressure is a “silent killer.” Don't wait until the kidneys, brain, or heart are affected to show symptoms. Seek the advice of your health care professional to proactively detect and effectively manage your high blood pressure.
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First published: May 17, 2024, 07:31 IST