World Hypertension Day - Ways to Keep Your Blood Pressure in Check
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May 17, 2021
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Every year on May 17, World Hypertension Day is observed. Hypertension is also known as high blood pressure. Many people have high blood pressure issues. According to the National Family Health Survey (2017), one in every eight Indian suffers from high blood pressure. The survey also concluded that 10.4% of men and 6.7% of women have hypertension. This figure has steadily risen as a result of the fast-paced, stressful, unhealthy diet-no-exercise lifestyle that many of us have adopted.
Here are some steps you can take to keep your blood pressure in check and live a long, normal, and healthy life.
Lose those extra kilos
High blood pressure and obesity are always linked. According to the research, losing just 10 pounds (about 4.5kg) can significantly lower your blood pressure. Always aim for an average Body Mass Index (BMI) of 18.5 to 24.9. To keep your blood pressure normal, shed those extra pounds and aim to keep your waistline below 40 inches for men and 35 inches for women.
Exercise daily
Walking, jogging, swimming, and cycling are just a few examples of high impact exercises. Even strength training is also beneficial. At least 30 minutes of exercise per day has been shown to significantly reduce the risk of developing hypertension as well as keep blood pressure levels to normal. Consult your doctor to develop an exercise programme.
Follow DASH
DASH stands for Dietary Approaches to Stop Hypertension. DASH is a good example. It is a long-term approach to healthy eating that is intended to prevent hypertension.
• Consume a variety of whole grains, vegetables, and fruits.
• Include in diet, low-fat dairy products, nuts and fish.
• Remove all processed and packaged foods from the diet.
Limit salt intake
Dietary sodium from salt is one of the critical contributors to high blood pressure. Sodium causes your body to retain fluids, causing your blood pressure to skyrocket. Did you know that one teaspoon of salt contains approximately 2,300mg of sodium? Hence it is advisable to limit a daily sodium intake of 1,000 to 1,500mg.
Say no to smoking
If you are a heavy smoker, your blood pressure is likely to remain abnormally high for an extended period of time. Even passive smoke raises the blood pressure of those who inhale it. Even excessive alcohol consumption raises blood pressure significantly. It is recommended that you stop drinking or limit your alcohol consumption too.
Keep stress at bay
When you are stressed, your body responds by increasing your heart rate so that the supply of oxygen and nutrients to the brain increase, which also raises your blood pressure. Identify what causes your stress, such as your work schedule, relationship, or anything else, and take appropriate and immediate steps to address them. Remember, running away or ignoring it is not a solution.
These tips are brought to you by myHealthmeter
World Hypertension Day - Ways to Keep Your Blood Pressure in Check
Every year on May 17, World Hypertension Day is observed. Hypertension is also known as high blood pressure. Many people have high blood pressure issues. According to the National Family Health Survey (2017), one in every eight Indian suffers from high blood pressure. The survey also concluded that 10.4% of men and 6.7% of women have hypertension. This figure has steadily risen as a result of the fast-paced, stressful, unhealthy diet-no-exercise lifestyle that many of us have adopted.
Here are some steps you can take to keep your blood pressure in check and live a long, normal, and healthy life.
Lose those extra kilos
High blood pressure and obesity are always linked. According to the research, losing just 10 pounds (about 4.5kg) can significantly lower your blood pressure. Always aim for an average Body Mass Index (BMI) of 18.5 to 24.9. To keep your blood pressure normal, shed those extra pounds and aim to keep your waistline below 40 inches for men and 35 inches for women.
Exercise daily
Walking, jogging, swimming, and cycling are just a few examples of high impact exercises. Even strength training is also beneficial. At least 30 minutes of exercise per day has been shown to significantly reduce the risk of developing hypertension as well as keep blood pressure levels to normal. Consult your doctor to develop an exercise programme.
Follow DASH
DASH stands for Dietary Approaches to Stop Hypertension. DASH is a good example. It is a long-term approach to healthy eating that is intended to prevent hypertension.
• Consume a variety of whole grains, vegetables, and fruits.
• Include in diet, low-fat dairy products, nuts and fish.
• Remove all processed and packaged foods from the diet.
Limit salt intake
Dietary sodium from salt is one of the critical contributors to high blood pressure. Sodium causes your body to retain fluids, causing your blood pressure to skyrocket. Did you know that one teaspoon of salt contains approximately 2,300mg of sodium? Hence it is advisable to limit a daily sodium intake of 1,000 to 1,500mg.
Say no to smoking
If you are a heavy smoker, your blood pressure is likely to remain abnormally high for an extended period of time. Even passive smoke raises the blood pressure of those who inhale it. Even excessive alcohol consumption raises blood pressure significantly. It is recommended that you stop drinking or limit your alcohol consumption too.
Keep stress at bay
When you are stressed, your body responds by increasing your heart rate so that the supply of oxygen and nutrients to the brain increase, which also raises your blood pressure. Identify what causes your stress, such as your work schedule, relationship, or anything else, and take appropriate and immediate steps to address them. Remember, running away or ignoring it is not a solution.
These tips are brought to you by myHealthmeter