5 Tips That Can Help You Prevent Hypertension

Hypertension is one of the most common lifestyle diseases in India. Hypertension affects 33% urban and 25% rural population in India. With the following lifestyle changes, you can prevent this disease to a greater extent.


1. Watch your Waistline

More than 50% of people with obesity tend to have hypertension. Hence, there is a clear link between obesity and hypertension. Losing even a small amount of weight can help in reducing the condition considerably.

2. Get some exercise

30 minutes of exercise a day can lower your blood pressure by about 5 to 8 mm Hg. Try aerobic exercises like walking, swimming or yoga. Take your doctor’s help to design an exercise plan.

3. Eat the right foods

Include more fruits and fresh vegetables in your diet. Have legumes and whole grains, healthy nuts and seeds like flax-seeds and chia seeds, lean protein like fish and poultry and low fat dairy. Avoid sweet and starch, processed food and alcohol.

4. Reduce sodium in your diet

A small amount of sodium can reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure. It is advised to completely avoid table salt and always read labels of packaged foods carefully.

5. Reduce your stress levels

Stress can give rise to blood pressure and eventually cause hypertension once chronic. It is best to avoid your stress triggers. It can be traffic, loud noises, arguments or people. Plan your day well and to avoid last minute stress about things. It is advised to indulge in activities that reduce stress like music, reading, cooking etc.

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