Keep your blood pressure down naturally with these simple diet tips

Are you concerned about your high blood pressure level and looking for natural remedies to control high blood pressure? If so, taking the right dietary supplements can help. Hypertension refers to blood pressure levels that are higher than normal. This is a chronic medical condition caused by persistently elevated systolic or diastolic blood pressure. Above 140/90 mmHg refers to hypertension. This health condition is also known as the “silent killer” because it can be asymptomatic and increase the risk of developing heart disease, stroke, heart failure, kidney disease, peripheral artery disease and other serious conditions. Thus, it is necessary to manage hypertension and work towards normal blood pressure levels. To this end, the World Hypertension League celebrates World Hypertension Day on the 17th^th every year in May to raise awareness about high blood pressure, its impact on the development of serious health problems and how to prevent, detect and treat it. this year, World Hypertension Day The 17th will be celebrated around the world^th in May 2023. The theme of this World Health Awareness Day is “Accurately measure your blood pressure, control it, live longer“. It aims to highlight efforts to combat the low level of awareness of this condition, promote accurate measures to manage blood pressure, and improve your health and longevity by achieving healthy blood pressure levels. Although medications can help manage the condition, following a proper, healthy diet and homeopathy for hypertension can help you control your blood pressure levels. So you might be wondering what dietary remedies can help manage hypertension, right? Learn all about diet and lifestyle changes for hypertension by reading this blog below.

Dietary management of hypertension.

Diet and lifestyle changes can go a long way in lowering high blood pressure levels, improving health, and preventing potential health risks. healthy Indian diet plan for high blood pressure and lifestyle changes can help prevent, delay, or reduce the need for medication and maintain blood pressure. Check out this list of healthy diet tips to manage hypertension.

1. Reduce sodium in your diet.

Reducing sodium intake plays an important role in controlling blood pressure in hypertensive people. There is a high percentage of sodium in table salt, which is responsible for increasing intravascular volume and cardiac output. Thus, excess sodium in the diet raises blood pressure, which is not healthy for hypertensive people. So make sure you follow a low salt diet to control your blood pressure. Consultation with certified dietitians can help you have a customized hypertension health program containing less sodium. Choose to eat natural foods and avoid processed foods. Also, don’t add salt to food often; instead, add spices and herbs to flavor your food. When shopping for foods and beverages, read labels and choose low-sodium food options. Also, avoid foods that contain trans fats.

2. Increase the potassium content in your diet.

The mineral potassium can moderate the effects of sodium on blood pressure. Thus, increasing potassium in your diet can help lower blood pressure levels in the fight against hypertension. This helps minimize the risk of developing serious conditions such as stroke and heart disease. Natural foods rich in potassium are the best sources of this beneficial mineral, not supplements. So include bananas, leafy greens, citrus fruits, beans, lentils, avocados, and dried fruits like apricots. Indian diet plan for high blood pressure.

3. Choose a low-fat diet.

Hypertensive people who are prone to atherosclerosis should go on a low-fat diet. When following a low-fat diet, be sure to avoid fried foods, cheese, margarine, lamb, butter, and other foods high in saturated fat.

4. Choose complex carbohydrates.

For hypertension, choose to include complex carbohydrates in your diet instead of simple carbohydrates. Consuming complex carbohydrates contains good levels of fiber which helps in easy weight loss. So, eat whole grains, brown rice, barley, oats, apples, and other healthy complex carbohydrates. Avoid or limit the intake of simple carbohydrates such as sugar, honey, etc.

5. Ensure adequate calcium intake.

Calcium plays a crucial role in regulating blood pressure. Calcium regulates vascular smooth muscle contractility and regulates peripheral vascular resistance. Adequate intake of calcium helps lower blood pressure. So, enrich your diet with food sources of calcium, such as low-fat milk and dairy products, pulses and green vegetables.

6. Avoid or limit your alcohol intake.

Excessive alcohol consumption can raise blood pressure to unhealthy levels. It can also reduce the effectiveness of antihypertensive medications. In addition, heavy drinking can lead to cardiomyopathy, stroke and heart failure. So avoid or limit your alcohol intake to keep your blood pressure levels in check.

7. Say no to tobacco (smoking).

Smoking increases blood pressure levels. Quitting this harmful habit can help lower blood pressure levels. What’s more, quitting smoking helps reduce the risk of heart disease, improves lung health and overall health, and enables you to enjoy a healthy, long life.

8. Adjust your caffeine intake.

though caffeine intake So, when dealing with hypertension, limit your intake of coffee, tea, and other caffeinated beverages and foods. Also, don’t drink caffeinated beverages close to bedtime.

9. Melt belly fat and maintain a healthy weight.

Blood pressure often increases as your weight increases. Being overweight or obese makes you more prone to developing high blood pressure. In addition, having excess weight around the waist increases the risk of becoming a victim of hypertension. Thus, weight loss is one of the effective ways to regulate blood pressure. Certified dietitians can help you have a personalized diet for weight loss and a health plan for hypertension. So you lose weight and have healthy blood pressure levels.

3 Simple Lifestyle Changes to Manage Hypertension:

In addition to these dietary measures, incorporate healthy habits into your daily routine. They include:

1. Regular exercise.

Regular moderate exercise helps you have a stronger heart that pumps more blood with less effort. This helps in reducing blood pressure levels. So, do at least 30 minutes of moderate physical activity a day, such as running, walking, jogging, swimming, and cycling. You can also go for strength training.

2. Sleep well.

Getting enough, continuous sleep each night can help keep your blood pressure levels in check. Lack of sleep (less than six hours of sleep) or poor quality sleep can make you vulnerable to developing hypertension. So develop a healthy sleep schedule and stick to it. Avoid watching TV or working on a laptop late at night or right before bed. Also, don’t enjoy heavy meals before you go to bed. Do something relaxing an hour before bed, like a warm bath or meditation. In addition, you can take a short nap of about 30 minutes during the day.

3. reduce stress.

Chronic stress can make you suffer from high blood pressure. So manage your stress by practicing relaxation techniques, eating anti-inflammatory foods, avoiding stressors, practicing gratitude, and pursuing your hobbies.

Now that you know how you can manage hypertension with diet and lifestyle changes, adopt these healthy practices to lower blood pressure naturally. Let’s spread the word about these healthy diet and lifestyle choices this World Hypertension Day so that as many people as possible can benefit from them. Health Total’s certified dietitians and nutritionists can help you get personalized advice. hypertension health program containing the right food. Our Indian diet plan for high blood pressure not only helps lower blood pressure levels, but also meets your nutritional needs, manages your weight, boosts your immunity, and helps prevent or reduce potential health risks. We also offer integrated treatments with diets, Ayurvedic solutions and homeopathy for hypertension for better health outcomes. So be quick, contact us at Health Total and check your blood pressure level with our customized hypertension health program.

Sign up for a FREE consultation with the experts at Health Total for more tips on lowering your blood pressure through diet or managing any other health condition. Call toll-free at 1-800-833-171709 and schedule an appointment.