One in three adults in India suffers from hypertension or high blood pressure. Stress and modern lifestyles have caused an increase in the cases of high blood pressure over the last two decades. If our stressful modern lifestyle can cause high blood pressure, then a few shifts in our lifestyle should be able to control it.
These tips will help you maintain healthier daily habits and keep your blood pressure normal.
Low-salt foods: While a salt-free diet is ideal, not many people enjoy their meals without salt. Reducing the amount of salt gradually can help you get used to having less salt in your food. You can also choose low sodium salt as an alternative. Eat fresh home-cooked food as much as possible so you have full control over what you are eating. Avoid readymade savoury snacks and packaged foods as they contain very high levels of salt. It is better to cut out processed foods, junk foods, and potato chips because the amount of sodium in these foods can cause blood pressure to shoot up.
Drinking green tea: One of the causes of high blood pressure is the narrowing of the blood vessels because of inflammation. Green tea and hibiscus tea contain antioxidants, polyphenols, and anthocyanin. These substances help to reduce inflammation and widen arteries. When arteries are at their normal size, blood is able to flow through them without a problem and blood pressure becomes stable. cups of green or hibiscus tea a day can help keep blood pressure under control and also keep you hydrated. When making a lifestyle shift, instead of your 10.00 AM cup of coffee, opt for a cup of hibiscus or green tea instead.
Fresh juices: The juice of certain fruits and vegetables work exceptionally well not only to keep blood pressure normal but also to lower it if it goes too high. Add a glass of pomegranate or pineapple juice to your day to stay healthy. You could also choose vegetable juices like celery or beet to make sure that your pressure is under control. Other fruits and vegetables like apples, carrots, and cucumber can also be added to these juices for an interesting twist and different taste. One glass of juice is usually enough to keep you feeling refreshed and fit all through the day.
Exercise: Regular exercise is known to have a number of health benefits. One of the major benefits of exercising every day is that the heart muscles get strengthened and blood circulation improves. When the heart doesn’t have to pump too hard to keep blood flowing, steady blood pressure is maintained. Half an hour of exercise including cardio like brisk walking or running can help maintain a healthy heart and circulatory system. However, before you start a daily exercise routine it is better to consult with your doctor to ensure that your fitness levels are optimal for vigorous activity.
In many cases, normal blood pressure can be maintained by following these steps. If you do however continue to experience high blood pressure you should get a check-up from your doctor.