Suffering from hypertension? 5 foods and lifestyle changes that can help &nbsp

Key Highlights

  • An unhealthy rise in the levels of blood pressure levels is called hypertension

  • Did you know that hypertension is also known as the “silent killer”?

  • Here are some diet and lifestyle tips for hypertension management

New Delhi: Hypertension, commonly known as high blood pressure, is a condition marked by increased levels of blood pressure in the body. According to the World Health Organization, about 1.13 people suffer from hypertension across the world. It is also called the ‘’silent killer’’ because more often than not, people suffering from the same do not exhibit any visible symptoms. Furthermore, it is one of the leading causes of an increased risk of heart, kidney, and brain diseases. Apart from medications, a healthy diet and lifestyle are highly recommended for the treatment and management of hypertension. 

Diet and hypertension management

Here are some foods that can help you control high blood pressure:

  1. Salmon: Fatty fishes like salmon, mackerel, and sardines are a rich source of healthy fats and omega-3 fatty acids. Apart from being hypertension-friendly, these foods can enhance your bone health and improve cognitive function. 
  2. Beans: It is time to keep hypertension and other health complications at bay and add beans to your diet. With beans, you can get your dose of magnesium, potassium, and fibre with variety and flavour.
  3. Green vegetables: For good reasons, elders have been encouraging the younger ones to eat their veggies. Vegetables such as spinach, kale, and broccoli are rich sources of magnesium, calcium, and potassium that can help people with hypertension. 
  4. Chicken: Consumption of foods with high-fat content must be avoided with hypertension. Lean meats such as chicken and turkey are low in calories and fat and are loaded with protein. This can be a great food option for people with blood pressure issues. 
  5. Berries: Adding variety and colour to your diet with berries such as strawberries, blueberries, raspberries, and blackberries. This can help you fulfil your antioxidant and fibre requirements, thereby aiding the management of high blood pressure. 

Lifestyle and hypertension management

Here are some lifestyle changes that you can adopt for the management of high blood pressure:

  1. Lose weight: Obesity and being overweight can increase the risk of developing hypertension and other health complications such as bone issues and cardiovascular diseases. To prevent this from happening, start working on a weight management plan.
  2. Do not skip exercise: Execosing is an excellent way to maintain a healthy weight, improve flexibility, and enhance muscle and bone health. A healthy body can reduce the risk of developing hypertension significantly.
  3. Say no to smoking, moderate alcohol and caffeine intake: Drinking alcohol and smoking can increase blood pressure levels. Furthermore, it can put the body at risk of bone problems, obesity, erectile dysfunction, and cancer. Similarly, drinking caffeine can also cause a slight rise in blood pressure levels. Try to quit smoking and drinking as they can be injurious to health. As far as caffeine consumption is concerned, moderate consumption will not harm your body. 
  4. Practice de-stressing methods: Stress can cause a significant rise in blood pressure levels. Therefore, practice de-stressing methods such as yoga, mediation, walking, and aromatherapy to manage hypertension. 
  5. Blood pressure levels and doctor’s appointments: Hypertension is often discarded as a common condition and the importance to pay heed to it is often shrugged off. This can cause aggravation of the disease putting the body at risk of far severe complications. Make sure that you monitor your blood pressure levels daily and stay up to date with your doctor’s appointments. 

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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