Less than half of those with high blood pressure are in control of it. The issue is that prolonged high BP may strain and destroy the arteries. A planned blood pressure diet helps in this.
Kidney damage, vision loss, memory loss, cognitive decline and cardiovascular disorders such as heart failure are a few of healthcare concerns. If you have high blood pressure, you may question if you need medication to lower your blood pressure. However, lifestyle plays a crucial part in the treatment of blood pressure. A healthy lifestyle that controls hypertension may avoid, postpone, or lessen the need for medication.
Therefore, it is essential not to dismiss hypetension. With this intention, try these natural changes in lifestyle suggested by Dietician in Ahmedabad, Dt. Dhara Madlani, to lower your blood pressure.
Effective Ways to Lower Blood Pressure
Exercise regularly
Physical exercise on a regular basis reduces your stress by 5 to 8 mm Hg. To prevent blood pressure from increasing once again, it’s crucial to continue exercising. For this purpose, aim for at least 30 minutes of moderate physical exercise each day as a general objective.
Exercise may also prevent high blood pressure from developing in those with raised blood pressure (hypertension). Regular exercise may help if you are suffering from hypertension to lower your blood pressure to a healthy level.
You may increase your activity level by doing the following:
- climbing stairs instead of using an elevator
- walking rather than driving
- doing household duties
- taking a bicycle trip
- practice team sports
In addition, there are numerous different exercises that reduce your blood pressure. They include:
- Walking, running, cycling, swimming, or dancing are all examples of aerobic activity that reduces your blood pressure.
- Resistance exercise
- High-intensity interval training is another option. Short bursts of intensive exercise are interspersed with slower intervals of activity throughout this form of training.
- Additionally, strength exercise helps lower your blood pressure. At least twice a week, try to add strength-training activities.
Consult the best dietitian in Ahmedabad for formulating an appropriate plan for you.
Increase potassium intake
Increasing your potassium intake and decreasing your sodium consumption reduces your blood pressure. In addition to regulating heart rhythm, potassium may also minimize the effects of sodium in the body.
According to Dt. Dhara Madlani, a renowned nutritionist in Ahmedabad, the most efficient technique to improve your potassium consumption is through modifying your diet to a hypertension disorder management diet.
It is simple to consume extra potassium. So many foods contain potassium naturally. Here are several:
- Low-fat dairy products, including milk and yogurt
- Bananas, apricots, avocados, and oranges
- Sweet potatoes, greens, tomatoes, potatoes, and spinach are a few examples of vegetables
Reduce the consumption of sugar and carbohydrates
Numerous studies demonstrate that limiting sugar and a low carb diet may aid in weight loss and reduce hypertension. According to a 2014 research, sugar, particularly fructose, may elevate blood pressure more than salt.
Consequently, a 2020 research that evaluated common diets revealed that after six months, low carb and low fat diets reduced the diastolic blood pressure of overweight and obese individuals by an average of 5 mm Hg and the systolic blood pressure by 3 mm Hg.
As a result of ingesting more protein and fat, low-sugar, a low carb diet makes you feel satiated for longer.
Reduce weight
Blood pressure typically rises as body weight increases. Sleep apnea (disrupted breathing during sleep) may be caused by obesity, which can further elevate blood pressure.
Evidently, one of the most beneficial lifestyle modifications for managing blood pressure is weight reduction. If you are overweight or obese, even a modest amount of weight loss may help lower your blood pressure. Altogether, it may decrease by around 1 millimeter of mercury (mm Hg) for every kilogram (about 2.2 pounds) removed.
Additionally, the size of the waist is essential. Waist fat raises the risk of high blood pressure. Consult the best dietitian in Ahmedabad for the correct hypertension diet for you that helps in weight reduction.
Quit Smoking
Quitting smoking is beneficial for your overall health. Nevertheless, it may be challenging to do. Immediate but transitory increases in your blood pressure and heart rate are caused by smoking.
Tobacco’s compounds may harm your blood vessels even if you are just exposed to secondhand smoke. They may raise stress over the long run by weakening blood vessel walls, producing inflammation, and constricting arteries. The blocked arteries increase BP.
Eat Dark chocolate for Hypertension Diet
It has been established that dark chocolate reduces your blood pressure. However, the dark chocolate should include between 60 to 70% cacao. Undeniably, one to two squares of dark chocolate per day may reduce the risk of heart disease by lowering hypertension and inflammation.
Due to the flavonoids contained in chocolate with higher cocoa content, the advantages are explicit. As a matter of fact, flavonoids aid in dilatation, or the widening of blood vessels.
Ensure adequate sleep
It is crucial for your general health, including your hypertension management, to get adequate sleep. Age influences the amount of sleep required, although most people should strive for at least seven hours every night. People who suffer from sleep deprivation, particularly those of middle age, have an elevated risk of high blood pressure.
For some individuals, obtaining an adequate night’s sleep is difficult. Following are a few of the many methods for achieving pleasant sleep:
- Try establishing a consistent sleep routine:
Consistently commit to a bedtime and a rising hour. Try to maintain the same nighttime and weekend routine.
- Avoid afternoon naps:
Limiting daytime naps to 30 minutes early in the day may improve evening sleep for people who find daytime naps beneficial.
- Make your environment comfortable:
This necessitates keeping the sleeping area cold, quiet, and dark. One hour before bed, engage in a calming activity. Avoid intense light, such as that from a television or computer screen.
DASH Diet to Lower Blood Pressure
The DASH diet may help control BP, cholesterol, and other blood fats. It may help you lose weight and reduce your risk of heart attack and stroke. This diet is rich in nutrients and low in sodium (salt).
The DASH diet also contains a range of foods high in minerals, such as potassium, calcium, and magnesium, that may assist some individuals to decrease their blood pressure.
On the DASH diet plan, you’ll:
- Consume lean meats, fish, and poultry
- Eat an abundance of veggies, fruits, and fat-free or low-fat dairy products
- Include whole grains, beans, seeds, and nuts in your diet
- Restriction of alcoholic drinks
- Reduce your intake of salt, red meat, sweets, and sugary beverages
Limit Alcohol Intake
Even in healthy individuals, alcohol may boost your hypertension levels.
It is crucial to consume alcohol in moderation. According to a 2006 research, each 10 grams of alcohol consumed might elevate blood pressure by 1 mm Hg.
Up to one drink per day for women and up to two drinks per day for males is considered moderate drinking. Although consuming more than 30 grams of alcohol may initially control hypertension, after 13 hours or longer, systolic BP increases by 3.7 mm HG and diastolic BP increases by 2.4 mm HG.
Increase calcium-rich food
Calcium aids in the contraction and relaxation of blood vessels, hence assisting in the controlling hypertension.
Include the following calcium-rich foods in your diet that reduces blood pressure:
- Almonds
Almonds include healthful fats, protein, magnesium, complex carbohydrates, omega 3 fatty acids, and more. One ounce (22 nuts) provides 8% of the calcium RDI.
- Chia Seeds
Chia seeds provide 179 mg of calcium per 2 tablespoons. Salads, soups, and smoothies all benefit from these seeds.
- Green vegetables
Green leafy veggies are abundant in fiber and calcium. Spinach, kale, celery, and broccoli are potassium and magnesium-rich. These nutrients reduce blood pressure.
- Milk
Milk is an inexpensive calcium source. Body absorbs dairy calcium effectively.
- Tofu
Tofu is a vegan-friendly source of calcium made from dried soybeans. It provides 434 milligrammes of calcium per half-cup serving.
Summing up…
A huge percentage of the world’s population suffers from high BP. While medicines are one kind of treatment, there are many other natural methods, such as eating particular foods and bringing modifications in the lifestyle, that may assist.
However, not all of the natural stress reduction techniques listed above are suitable for everyone. It must be recognized that each body is unique and accepts various different combinations for natural supplements to be effective.
Consult Dt. Dhara Madlani, the best dietitian in Ahmedabad, for a diet plan that meets your specific needs.