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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
High blood pressure (hypertension) is a common health issue that requires attention. Learn how to manage it effectively with these tips.
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Understand your blood pressure readings. Normal is typically around 120/80 mm Hg. Consult your healthcare provider to determine your target range.
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Embrace a heart-healthy diet rich in fruits, vegetables, lean proteins, and whole grains. Limit salt, saturated fats, and refined sugars.
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Regular exercise helps lower blood pressure. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, coupled with strength training.
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Practice stress-reducing techniques like meditation, deep breathing, or yoga. Chronic stress can contribute to hypertension.
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Moderate alcohol consumption is key. Alcohol intake has been linked with reduced nutrient absorption and increased risk of metabolic diseases.
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Smoking raises blood pressure and may damage your blood vessels. Quitting may be a crucial step towards better heart health.
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Achieving and maintaining a healthy weight reduces the strain on your heart. Even a small weight loss can make a significant difference.
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If prescribed medication, take it as directed by your healthcare professional. Don't skip doses, and inform your doctor of any side effects.
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Schedule regular check-ups to monitor your blood pressure. This allows for early detection of any changes and adjustments to your management plan.
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Taking charge of your lifestyle can significantly impact your blood pressure. Consistent efforts in diet, exercise, stress management, and medication adherence contribute to a healthier, happier life.
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