Three ways to change your lifestyle to keep hypertension in check

Managing blood pressure is key to leading a healthy life. Self-care and lifestyle choices play a vital role in treating hypertension. Hypertension often may not show noticeable symptoms, making it important for early detection. 

As we observe World Hypertension Day on May 17, here are some tips to help manage high blood pressure.

Weight loss and routine checkups:

It is one of the most effective ways to manage hypertension. A routine checkup and maintaining a normal body mass index (BMI) reduces strain on the heart and helps lower blood pressure.

Incorporating regular exercise such as walking, running, swimming, dancing, or strength training into your daily routine can make a significant difference.

For those who are overweight or obese, weight loss becomes crucial to manage hypertension. If prescribed, medication as directed by healthcare professionals can help manage the condition. 

 The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, and strength training exercises on two or more days.

Healthy Diet: 

Diet and exercise go hand in hand in maintaining good health. A balanced diet rich in fruits, vegetables, and whole grains, while low in salt, saturated fats, and processed foods, is highly beneficial. 

The DASH (Dietary Approaches to Stop Hypertension) diet is designed to help prevent and manage high blood pressure.

Keeping tobacco and alcohol in check: 

Beyond diet and exercise, avoiding tobacco and limiting alcohol intake are equally important. Excessive alcohol consumption can raise blood pressure. 

The general guideline prescribed by the WHO, no more than one drink per day for women and two for men, is advised. While alcohol is sometimes used as a way to cope with stress, other healthier strategies are available.

Practicing relaxation techniques, engaging in regular meditation, and maintaining a consistent sleep schedule can significantly reduce stress and support blood pressure control.

Health