Hypertension is a very serious general health concern and affects millions of people worldwide. If left unmanaged, it could lead to heart diseases, stroke, and renal failure. While medication does feature in people who are suffering from hypertension, lifestyle changes equally play an important role in managing and at times preventing the condition. Thus, in the blog by Sugam Hospital, we take a look at some critical lifestyle modifications that could help control hypertension and maintain health in general to reduce all the risks attributed to hypertension. 

1. Healthy Diet

One of the best ways to cope with hypertension is to follow the proper diet. Indeed, the DASH diet is one of the diets for people who want to lower blood pressure. In fact, this diet is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while keeping foods with saturated fats, cholesterol, and sugar at the minimum level. To understand better, consult a top Cardiologist in Chennai to get advice personally on your diet to reduce tension.

Increase the intake of potassium: 

Potassium offsets the effects of sodium on blood pressure. Foods naturally high in potassium include bananas, oranges, spinach, and sweet potatoes.

Decrease the intake of sodium: 

High consumption of salt causes blood pressure to rise. Avoid surpassing the 2,300 mg daily limit even though the average is around 1,500 mg. This means avoiding processed foods and never adding salt to food. Limiting the intake of processed food is the main part, and consultation with a cardiologist in Chrompet can help you plan a suitable diet plan.

2. Regular Physical Activity

Exercise is one of the cornerstones in managing hypertension. Regular exercise can lower blood pressure by improving heart health, reducing stress, and helping to lose weight.

Aim to do at least 150 minutes of moderate-intensity exercise, such as walking, cycling, or swimming, every week.

Do strength training at least two days a week, as it will build muscle and improve metabolism.

Even a little exercise will help. Incorporate more physical activity into your daily routines, like taking the stairs, or walking during your lunch breaks, or engaging in active hobbies like gardening.

3. Weight Management

Being overweight or obese will increase pressure on the heart and elevate blood pressure. Just a few pounds of weight loss can greatly reduce blood pressure levels.

Set realistic goals: 

Loss of weight by 1-2 pounds per week through healthy intake of food and regular physical activity.

Waist Circumference: 

Additional fat in the waist may result in high blood pressure. Hence, regular waist circumference measurements are advised for men not to exceed 40 inches and women not to exceed 35 inches.

4. Limitation On Alcohol Intake

Although moderate consumption of alcohol may be beneficial to health, too much intake of it increases blood pressure. Therefore, consumption should be limited to reduce the risk of hypertension development.

Moderation is key: 

Limit alcohol to no more than one drink per day for women and two drinks per day for men.

Excessive intake of alcohol increases not just blood pressure but calories with no nutritional values, leading to weight gain.

5. Quitting Smoking

Smoking increases blood pressure and damages blood vessels, putting a person at an increased risk of heart disease and stroke. It is among the most important things one can do to manage high blood pressure and reduce all cardiovascular risks.

Immediate Benefits: 

Blood pressure begins to lower several months after quitting, and a year later, the risk of heart disease will be half that of a continuing smoker.

Follow-Up With Your Doctor: 

It is important to share the readings with your healthcare provider in order to adjust treatment as needed.

Lifestyle modifications are very feasible and active ways of managing hypertension. Healthy dietary intake, regular physical activity, weight management, reduction in alcohol intake, avoidance of smoking, stress management, and regular monitoring of blood pressure can actively engage one’s care and avoid complications. A heart specialist in Chennai can give you information based on your diagnosis and recommendations for your long term health. The slow and progressive changes in the above-mentioned lifestyle modifications can lead to improvements in blood pressure and overall well-being for long periods.