9 LIFESTYLE CHANGES THAT CAN REDUCE HYPERTENSION

Tips for a healthy diet plan

• Keep a food diary and write down what you eat at every meal
• Read food labels and compare calories
• Eat 5 or 6 small meals instead of 3 large ones
• Drink a glass of water before you eat
• Don’t keep junk food in the house

2. Keep cholesterol in check

There are two types of cholesterol-good and bad.

Avoid foods high in bad cholesterol like:

• Red meats
• Rich dairy products
• Refined flour
• Refined sugar

Have foods that are high in good cholesterol like:

• Whole grains
• Fruits
• Vegetables
• Low-fat dairy products
• White meats

Also Read: Hypertension: The Silent Killer

3. Reduce sodium in diet

• Limit sodium to less than 2,300 (mg) a day or less
• Small reduction in the sodium diet can reduce blood pressure by 2 to 8 mm

Tips to decrease sodium intake

• Increase potassium levels in body
• Choose low sodium food at the supermarket
• Lessen intake of processed or canned foods
• Reduce salted meats
• Avoid adding salt when cooking; add at the table

4. Limit the amount of alcohol you drink

It would be a good idea to stop drinking as it can:

• Raise blood pressure
• Add calories
• Reduce the effectiveness of blood pressure medications

(Note: small amounts (a glass per day) can lower blood pressure)

Tips to decrease sodium intake

• Increase potassium levels in body
• Choose low sodium food at the supermarket
• Lessen intake of processed or canned foods
• Reduce salted meats
• Avoid adding salt when cooking; add at the table

5. Exercise regularly

This should include activities that are:

a. Aerobic exercises like:

• Walking
• Jogging
• Cycling
• Swimming
• Dancing

b. Toning exercises (Increases stamina;reduces strain on the heart)

Tips to help keep to an exercise plan:

• Find an exercise program suited for you
• Join group exercise (It is fun to exercise in company)
• Exercise during the part of the day that suits you best
• Change the exercise to prevent monotony

Also Read: The Relationship between Hypertension and Cardio Vascular Diseases

6. Quit smoking

• A cigarette increases blood pressure for many minutes after you finish.
• Quitting smoking helps blood pressure return to normal.
• People who quit smoking have substantial increases in life expectancy.

7. Reduce stress

Chronic stress contributes to high blood pressure.

By-products of stress which increase blood pressure are:

• Binge eating
• Drinking
• Smoking
• Caffeine

Tips to reduce stress

• Move away from situations that overwhelm you
• Bring expectations down
• Meditate
• Deep breathing before handling a situation can help
• Stretching exercise and yoga are good de-stressors
• Introspect and understand stress triggers

Also Read: Pulmonary Hypertension – Symptoms and Treatment

8. Monitor your blood pressure

• Get a blood pressure apparatus; check pressure twice a day
• See your doctor regularly and get checked up
• Take medications regularly
• Follow doctor’s instructions consistently

9. Get support

• Talk to your family about your condition
• Take a family member with you to visit the doctor
• Take advantage of family counseling or couple counseling
• Join support groups that can help you stay on track to a healthier lifestyle