Recent research suggests that the occurrences of high blood pressure are at 20%-40% in the urban population and 12-17% in the rural population of India and one in three adults suffer from hypertension. It is a threatening lifestyle disease that can damage the arteries and increase the risk of stroke, heart attack, and kidney failure. To reduce these risks it is important to reduce your systolic blood pressure to a max of 120 mmHg. You can achieve this through medication or lifestyle changes. Though both approaches are complementary, some people manage to lower their blood pressure with lifestyle changes alone.
Our preventive cardiologist at MPCT Hospital, suggest to make lifestyle changes along with medication because alone medications don’t work effectively. According to him, blood pressure management is 30% medication and 70% lifestyle changes.
Natural Ways to Lower Blood Pressure
The term lifestyle changes itself suggests you will require to change your habits to lower your blood pressure. Generally, all these changes are natural, non-medicinal methods of blood pressure management. Here are a few lifestyle changes recommended to lower your blood pressure.
- Cutting Salt Intake
Eating less salt is probably the most vital way to reduce your blood pressure. A low sodium diet has an equal effect as one & half medication can have. Avoiding sodium is difficult as it is hidden in so many foods unless you cook your food at home. Try to avoid eating outside and don’t consume processed foods of any kind. It might take 10 to 14 days to adjust to a low sodium diet, but it’s worth to follow.
- Eating Potassium-rich diet
Food such as tomatoes, bananas, and green vegetables are high potassium contents and recommended to high blood pressure patients. It is advised to consult your physician and avoid too much consumption of potassium when you have significant kidney disease.
- DASH Diet
DASH is a Dietary Approaches to Stop Hypertension, where a diet plan is created to lower blood pressure. DASH is focused on whole grains, low-fat dairy, fruits, and vegetables. People following the DASH guidelines generally meet the low sodium high potassium goals also helping lose some weight.
- Lose some weight
Being overweight may be a reason for your hypertension. Losing some weight may help you lower blood pressure. It can also be helpful to manage your overall health.
- Get physical
Physical activity such as aerobics or cardio activities is highly effective in reducing blood pressure. Aerobic exercise keeps your blood vessels flexible by forcing them to expand and contract. It also enhances your blood flow & encourages the development of new blood vessels as well.
A cardiologist at MPCT hospital recommends limiting your alcohol consumption and stopping smoking, as smoking harms the lining of blood vessels. He also suggests getting enough uninterrupted sleep during the night can prevent high blood pressure. We encourage you to have a routine health check-up and adopt a healthy lifestyle to stay away from high blood pressure and other serious lifestyle diseases. Get in touch with our healthcare team to know more about the complete health check-up package today.