Hypertension is one of the most common factors that increase the risk of strokes and heart attacks. When the long-term force of blood against the wall of the arteries is high, the condition is termed high enough to engender health consequences.
The condition is extremely common and affects one in eight Indians. It might come off as a relatively harmless condition because of how common it is, but it is actually responsible for more than half of all strokes and heart attacks that take place.
In addition to this, it is also the third most crucial risk factor for all diseases, after smoking and a poor diet. It is thus extremely important to control it to minimise long-term damage to the arteries and thus the heart. Instead of depending completely on diuretics, you can introduce these lifestyle changes in order to control the condition and regulate blood pressure levels.
Cut down on alcohol
Repeated, chronic binge drinking can elevate blood pressure levels in individuals. Four or more drinks in two hours for women and five or more within the same time limit is termed ‘binge drinking’ for men. Drinking too much can raise blood pressure levels and also lead to weight gain. Drinking in moderation is the only solution that can help stabilise and maintain blood pressure levels.
Load up on magnesium
Including magnesium-rich foods in your diet can help lower blood pressure, studies have found. Experts who conducted clinical trials found that people who included magnesium in their diet had lower blood pressure and better blood pressure control than those who did not. Sources of magnesium include green leafy vegetables, dark chocolate, bananas, lentils, porridge and brown bread.
Include Potassium
Potassium-rich foods have also been found to be effective in managing blood pressure, primarily because potassium balances the effects of sodium and reduces them quite effectively. Secondarily, potassium also helps ease tension in the blood vessels, which helps further. Foods rich in potassium include potatoes, oranges, mushrooms, raisins, dates, tuna and grapefruit.
Ditch Smoking
And no, we do not mean temporarily, but quitting smoking altogether is the solution to achieving regulated levels of blood pressure. Chemicals present in cigarettes stick to the insides of the arteries and make their walls sticky and clog them. This tampers with blood flow and also raises blood pressure and heart rate, with reduced amounts of oxygen being carried to different organs of the body. Reduced oxygen transportation also makes way for heart attacks and strokes. Quitting is thus the best way to manage all these adverse effects of smoking.
Exercise
For starters, overweight people are at greater risk of developing hypertension, and exercise can help them benefit by losing weight and managing blood pressure levels. In addition to this, exercise increases heart rate, helping more oxygen to be delivered to the heart and other vital organs. It also strengthens the cardiac muscles so that the heart can pump more blood and do it better. Aerobic exercises such as dancing, running up and downstairs, cycling and playing sports such as basketball, etc. can help strengthen the heart.
Reduce your salt intake
One of the most common pieces of advice that is given to people with high blood pressure levels is to cut down on salt. Salt makes the body hold on to water. An excess of water in the body can increase the pressure on blood vessels and elevate blood pressure. Other diseases such as high blood pressure, stroke, kidney diseases, and dementia are also more likely to affect you if you have a diet rich in sodium. Sauces, bacon, pickles and cheese are examples of foods that should be excluded from your diet to manage salt intake.
