World Hypertension Day 2023: Lower Your Risk of High Blood Pressure with These 5 Lifestyle Changes

Hypertension, often referred to as high blood pressure, is a common disorder that, if left untreated, can have major health consequences. Fortunately, several lifestyle modifications can aid in managing high blood pressure that already exists or minimize the chance of developing it. Annually, World Hypertension Day is observed on May 17 across the globe.

The common medical condition known as hypertension, or high blood pressure, is affecting millions of people in India. The World Health Organization estimates that at least one in four people in India suffer from hypertension. Only 12% of them, however, are able to regulate their blood pressure.

By 2025, India hopes to have a 25% decrease in the prevalence of hypertension (high blood pressure) compared to current levels. Hypertension is characterized by an excessive amount of blood pressure pressing against the arterial walls. Nevertheless, people might change their lifestyles in order to reduce their risk of hypertension.

Here are five recommended lifestyle changes:

Adopt a Balanced Diet: The Dietary Approaches to Stop Hypertension (DASH) diet, a heart-healthy food plan has been observed to successfully control blood pressure. It highlights vegetables, fruits, whole grains, lean proteins, and low-fat dairy products while restricting sodium, saturated fats, and cholesterol. Reduce your consumption of processed meals, fast food, and sugary drinks because they often include high levels of sodium and bad fats.

Maintain a Healthy Weight- The possibility of developing high blood pressure is considerably increased by being overweight or obese. You can reduce the strain on your cardiovascular system and lower blood pressure by keeping a healthy weight. Concentrate on consuming a balanced diet that consists of fruits, veggies, whole grains, lean meats, and healthy fats. Additionally, exercise regularly for weight management.

Control Stress Levels: Chronic stress can give rise to high blood pressure. Discover healthy ways to manage and minimize stress in your life. This may involve practicing relaxation techniques such as deep breathing exercises, yoga, meditation, or tai chi. Additionally, consider engaging in activities that bring you joy and help you unwind, such as pursuing hobbies, spending time with loved ones, or immersing yourself in nature.

Engage in Regular Physical Activity: Regular exercise is essential for maintaining a healthy lifestyle and reducing blood pressure. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity every week. Activities like cycling, brisk walking, swimming, jogging, or dancing can be beneficial. Before starting any exercise program, it is advisable to consult with your healthcare provider.

Limit Sodium Consumption: Minimize your consumption of salty foods like processed meats, fast food, canned soups, and snacks such as chips. Be aware of hidden sources of sodium in sauces, condiments, and restaurant meals. Aim to consume not more than 2,300 milligrams of sodium per day or less if you have high blood pressure.