Heart-healthy habits: Small diet, lifestyle changes for significant hypertension impact 2023
According to statistics, 30% of persons have hypertension, while 46% are unaware of it. Health experts say hypertension is linked to old age, obesity, heredity, bad food, inactivity or a sedentary lifestyle, diabetes, consuming too much alcohol, and a high-salt diet, although most people with hypertension show no symptoms.
“Hypertension is a crucial modifiable risk factor for heart attacks or strokes,” Dr. Priya Palimkar, Senior Consultant, Cardiologist at Sahyadri Hospitals in Pune, told HT Lifestyle.
The “silent killer” might be present in healthy people without symptoms. “Target organ damage” can occur if untreated. Hypertension must be managed to reduce these major health consequences.”
She said, “Success in managing hypertension lies in consistently making small changes over time. Healthy eating, including reducing salt to 5 grams per day, is important.
Moderate-intensity aerobic exercise for 150 minutes per week improves cardiovascular health and blood pressure. Monitoring blood pressure regularly, especially for individuals with a family history of hypertension, enables for prompt intervention.”
Hypertension seldom causes symptoms.
Dr. Priya Palimkar remarked, “Following doctor-prescribed medications is essential for effective management. These lifestyle adjustments can help manage hypertension.
Low-sodium, high-nutrient diets can lower blood pressure. Exercise improves cardiovascular health and lowers blood pressure. Monitoring blood pressure regularly detects changes early, allowing medication modifications. Over time, these routines can help control hypertension and reduce complications.
Dr. Anil Ballani, Consultant, Internal Medicine at PD Hinduja Hospital and Medical Research Centre in Khar, said that very high blood pressure can cause headaches, blurred vision, chest pain, nosebleeds, and palpitations.
These simple steps can lower blood pressure:
- Salt reduction. Avoid salty chips, peanuts, papad, pickles, and biscuits.
- Don’t smoke.
- Exercise 5 days a week for 30 minutes. Cardio-aerobic exercise including swimming, cycling, treadmill walking, and cross-training is best.
- Alcohol should be limited to two drinks three times a week.
- Obese people must lose weight to have their BMI below 25.
- Sleeping 8-10 hours daily is crucial. Sleeplessness promotes hypertension.
- Yoga, meditation, and music reduce stress. Limit working hours and get enough rest.
- Potassium-rich diets lower hypertension. Tomatoes, beans, mushrooms, avocado, kiwis, and almonds are potassium-rich.
- Caffeine is hazardous. Thus, caffeine reduction is crucial.
- Polyunsaturated oils are better. Avoid transfat and saturated oils.
- Your family doctor should frequently check your blood pressure. Doctors should supervise hypertension medication. Blood pressure medicines should be used together.