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Last Updated on February 26, 2024 by Partha Protim Choudhury
The role of lifestyle in maintaining your normal blood pressure is crucial. By preventing high blood pressure (HBP), you can significantly reduce your risk of developing various diseases, such as heart attacks and strokes.
Few alterations in your lifestyle can do wonders in helping with Hypertension. For example, weight loss in case of being higher weight, and weight maintenance, if having a normal BMI is the most effective lifestyle change to prevent HBP. Generally, blood pressure increases as weight increases. So, if you are higher weight person, you must try losing weight. Also, having more weight can cause sleep apnea, which can further raise your blood pressure.
As per research, patients who struggle with HBP or hypertension must make certain lifestyle habits such as performing at least moderate-intensity aerobic exercise (150 minutes per week) or vigorous-intensity aerobic exercise (75 minutes per week) and muscle-strengthening activities (at least 2 days per week). It is worth mentioning, there should not be any specific contraindications while performing these physical activities.
Not just exercise but even diet plays a vital role. The Center for Disease Control and Prevention recommends DASH (Dietary Approaches to Stop Hypertension) to be adapted as a healthy diet plan for hypertensive patients as it has a proven record of helping people lower their blood pressure. A DASH diet includes foods rich in nutrients such as potassium, calcium and magnesium. Its sources generally include poultry, vegetables, fish, fruits, whole grains, and low-fat dairy produce. Also, while on a DASH diet, patients are discouraged from consuming food that is high in saturated fat and sugar and must limit the intake of sodium, sweets, sugary drinks, and red meats.
The effect of sodium intake on blood pressure varies among people. But in general, experts recommend limiting sodium intake as even a slight reduction in sodium intake reduces blood pressure. Similarly, quit smoking and limit alcohol and caffeine intake as they might elevate your blood pressure.
Lastly, chronic stress may contribute to HBP. Therefore, try to eliminate or reduce stress and consult a doctor or therapist if needed.
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