Blood pressure can be managed by embracing a healthy lifestyle and medication (only if prescribed) for most cases. In most cases, drugs are not necessary and lifestyle changes, followed religiously, can be adequate to bring the blood pressure to desired levels. In others, medicines may be required, but the dose of the medicines required will be much less with better blood pressure control, when combined with rigorous lifestyle measures.
Weight reduction
So what are some simple ways to control your blood pressure?
- If you are overweight then you must lose weight. Calculate your Body Mass Index and also measure your waist.
- Restrict your calories as soon as the pointer goes there, calculate the calories which you need to consume each day so that you take only as many calories as are required
- Include a variety of fresh fruits and vegetables, include nuts in your diet and switch from refined grain foods to whole grains and whole pulses and the diet should be low on saturated fats and total fats. You can achieve 8-14 mm of Hg reduction in blood pressure through this diet.
- In general, for a person with mild to moderate physical activity in the cities -try not to consume too much visible fat in your diet through oils, ghee and butter.
- Restrict salty foods. Your total salt intake in a day should not exceed 6 grams (approx 1 teaspoon).
- Do not put extra salt in the salad or add it into your plate at the time of eating.
- Avoid or minimize alcohol.
- Energize by working out for a minimum of half an hour every day.
- Even if normal, visit the doctor regularly to get your basic parameters like blood pressure, plasma glucose, weight, and cholesterol checked.
- Walking is an excellent stress-buster. So are other forms of exercise like dancing, cycling, yoga and playing sports. Singing, playing musical instruments, meditation, vipassana can also help you to relax.
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Blood Pressure
1 comments
There can no best stress buster than treating your self in a
ReplyDeletespa