World Hypertension Day 2023: Know The Lifestyle Changes Required To Manage Hypertension
High blood pressure is a widespread condition, and many people don't even realise they have it. Managing hypertension often involves adopting specific lifestyle changes along with a proper diet.
New Delhi: Every year May 17, is observed as World Hypertension Day. High blood pressure, also known as hypertension, is referred to be a silent killer since it causes no obvious symptoms and increases your chance of developing heart disease. These days, high blood pressure is a widespread condition, and many people don't even realise they have it. Diet is crucial for sustaining normal blood sugar levels. Eating healthily is a lifetime commitment that is done in a way that can both treat and prevent hypertension.
Dr Pradeep Khandavalli, MBBS, DNB General Medicine, recommended adopting a low-salt diet and the Dietary Approaches to Stop Hypertension (DASH) diet, emphasising protein, potassium, and water intake.
"Alongside these dietary changes, regular exercise and adherence to antihypertensive medication are essential. Hypertension poses risks to multiple organs, including the brain and kidneys. By managing it effectively, we not only control morbidity and mortality but also unlock a healthier, happier life," he told ABP Live.
"It's concerning that only 50% of hypertensive patients consistently take prescribed medication, leaving a significant gap between those who take action to control their blood pressure and those who neglect it," he further said.
Managing hypertension, or high blood pressure, often involves adopting specific lifestyle changes that can help control and reduce blood pressure levels. Listed below are some of them that are usually recommended:
1. Maintain a Healthy Weight:
Losing extra weight can help manage hypertension to a large extent. A healthy body mass index (BMI), which is normally between 18.5 and 24.9, can be attained by following a balanced diet and engaging in regular physical activity.
2. Follow a Balanced Diet:
A heart-healthy diet must be adopted in order to control hypertension. It is frequently advised to follow the DASH diet (Dietary Approaches to Stop Hypertension). In contrast to reducing sodium, saturated fats, and added sugars, it places an emphasis on fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Reduced caffeine intake as well as reduced alcohol usage will also be advantageous.
3. Reduce Sodium Intake:
High sodium consumption can be a factor in high blood pressure. For people with hypertension, the recommended sodium intake is no more than 2,300 (mg) per day, if not fewer. This entails staying away from processed foods, carefully reading food labels, and choosing fresh ingredients while cooking.
4. Increase Potassium-Rich Foods:
Potassium helps to maintain a healthy blood pressure level and balances the body's sodium levels. Include foods high in potassium in your diet, such as citrus fruits, bananas, leafy greens, sweet potatoes, and tomatoes.
5. Engage in Regular Physical Activity:
Exercise on a regular basis is essential for controlling hypertension. Aim for at least 150 minutes per week of moderate-intensity exercise or 75 minutes per week of intense physical activity. Additionally, incorporating strength training exercises at least twice a week can be beneficial.
6. Limit Alcohol Consumption:
Excessive alcohol consumption can raise blood pressure levels. It is generally recommended to limit alcohol intake to moderate levels, which means up to one drink per day for women and up to two drinks per day for men.
7. Quit Smoking:
Smoking raises blood pressure and damages blood vessels, further increasing the risk of cardiovascular problems. It is essential to quit smoking in order to manage hypertension and improve overall health.
8. Manage Stress:
Chronic stress can contribute to high blood pressure. Engaging in stress-reducing activities such as meditation, deep breathing exercises, yoga, or hobbies can help manage stress levels and lower blood pressure.
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