Hypertension? Control it Through the Lifestyle Changes
Hypertension also commonly known as high blood pressure is a matter of concern when it comes to living healthily. It is one of the leading causes of coronary artery disease and stroke which may result in death or disability.
Other than that, there are also risks of heart failure, dementia, or chronic kidney disease. That is why doctors everywhere always advise regular medication to keep hypertension under control.
However, medical guidelines by the British Hypertension Society (BHS) suggests that making certain lifestyle changes can help to prevent as well as treat hypertension. There might be numerous changes that you might need to make based on your medical history and present physical condition. Yet, to just get you started, here are a few of the globally recommended changes that can keep hypertension away from you.
Why is smoking bad for hypertension and how? Well, you should know that smoking does not only temporarily cause a sudden hike in your blood pressure levels. The nicotine present in tobacco narrows and hardens the artery wall, the main cause of an increase in blood pressure. The same can be said for passive smokers as well. If you have been thinking of quitting, you should go cold-turkey as soon as possible.
Alcohol consumption is another leading cause of hypertension. That is why, if you cannot quit drinking altogether, it is medically advised to limit the consumption to two drinks per day for men and one glass per day for women. This measurement of one glass equals 44mm (1.5 ounces) of 80-proof distilled spirits, 148mm (5 ounces) of wine, and 355mm(12 ounces) of beer.
Say ‘NO’ to Extra salt
The general limit for sodium intake per day is 2300 mg or less. However, for adults, sodium intake of 1500 mg or less is more suitable. Decreasing sodium levels in your diet can decrease your blood pressure levels by 5-6 mm/Hg. A few tips to control your sodium intake are as follows-
- Be mindful of what you buy and eat. Read the food nutrition labels carefully
- Keep away from processed foods since they have a higher sodium content
- Add spices instead of extra salt to your food to make them savory.
Keep your Weight in Check
With an increase in body weight, your blood pressure rises too and you are more at the risk of having cardiovascular diseases which might also lead to stroke. Being overweight might also cause sleep apnea, which again results in hypertension. That is why it is recommended to follow a balanced diet and exercise for at least 30 minutes a day to help you cut down the calories. Exercise can decrease hypertension by 5-8 mm Hg while a healthy diet can decrease it up to 11 mm Hg.
Timely monitoring of blood pressure, cholesterol and triglycerides is the most important step in managing hypertension effectively. At Apollo Diagnostics, we are backed by highly qualified technicians and state-of-the-art infrastructure to deliver trusted and timely reports to all our patrons. To schedule a free home collection, call 44442424 or visit: www.apollodiagnostics.in