High blood pressure/ Hypertension, is called the Silent Killer. The fast-paced life characterized by sedentary jobs, lack of exercise and unhealthy eating and lifestyle, more of stress (stress family related, work related, relationship related, etc) are the reasons for causing hypertension not only in middle age or old age but also in the youngsters.
Hypertension can lead to serious complications (e.g. increase risk of heart disease / stroke, kidney disease, etc) if left it untreated.
Symptoms: fatigue, headache, dizziness, shortness of breath, visual problems, nose bleeds, etc.
Lifestyle changes to Treat High Blood Pressure:
- Maintain a healthy weight. Lose some weight if overweight or obese.
- Eat more of fruits and vegetables, choose whole grains, lean protein, healthy fats i.e. omega-3 and low-fat dairy products. Preferred method for cooking is boiling, grilling, steaming, baking.
- Include food rich in potassium, magnesium, and fiber for the maintenance of high blood pressure. Sources: green leafy vegetables, banana, apple, broccoli, spinach, orange, etc.
- Limit salt intake in your diet. Instead use herbs, spices, garlic, and onions to add flavor to your meals without adding more salt while cooking.
- Be active. Exercise daily for at least 30 minutes. Pick an activity you enjoy and can stick with. Go for a daily walk, jog, swim, etc.
- Stay positive and happy. Avoid negative thoughts, negative people.
- Sleep well.
- Avoid saturated fat in diet like egg yolks, hard cheeses, cream, ice cream, butter, and fatty meats.
- Avoid fried, fatty, sugary, canned food, processed and junk food.
- Avoid refined products in diet like bakery products like biscuits, cakes, pastries, white bread, madia, cornflour, etc.
- Avoid eating remade foods like cornflakes, noodles, fast foods etc.
- Avoid eating salted chips, salted nuts, salted popcorn, papads, pickles, dried fish.
- Don’t stress. Try yoga.
- Reduce caffeine intake.
- Quit smoking.
- Avoid alcohol.
- Go for regular follow-ups/ check-ups. Take your medicine as prescribed by your doctor.