High blood pressure or hypertension is a major concern in India, affecting millions of people and is often referred to as the “silent killer” because its symptoms are not obvious, which can significantly increase the risk of heart attack, stroke and kidney problems. However, by making lifestyle changes, high blood pressure can be controlled and healthy blood pressure levels can be achieved while significantly reducing the risk of complications.
In an interview with HT Lifestyle, Dr Mahesh DM, Endocrinology Consultant at Aster CMI Hospital, Bangalore, suggests some easy ways to manage blood pressure and improve overall health –
1. Follow the DASH diet plan:
The DASH menu (Dietary Approaches to Stop Hypertension) is an effective way to lower blood pressure levels. Include fruits, vegetables and whole grains because they are rich in essential vitamins, minerals and fiber, all of which contribute to a healthy heart and overall health. Aim to eat at least five servings daily.
- Fruits and Vegetables: Include fresh fruits and vegetables in your diet as they contain plenty of vitamins and minerals, including potassium, which helps control blood pressure.
- Whole grains and millets: Compared to refined grains, whole grains are digested more slowly, keeping blood sugar levels stable and potentially lowering blood pressure. Millet and oats are particularly good choices due to their high content of complex carbohydrates. These complex carbohydrates take longer to break down into sugars, providing sustained energy and helping you feel satisfied for longer. This may be especially helpful in controlling weight, which can have a positive effect on blood pressure control.
These food categories (fruits, vegetables and whole grains) are high in fiber, which increases satiety, makes you feel fuller longer and reduces the likelihood of overeating, especially unhealthy options.
Daily work plan:
- Plan your meals: Create a weekly menu using DASH diet principles to avoid unhealthy cravings. (DASH stands for Dietary Approaches to Stop Hypertension.)
- Cook more meals at home: Control your salt and fat intake by cooking your own meals.
- Read food labels: Choose prepackaged meals with low sodium content.
2. Reduce salt intake:
Sodium is a major cause of high blood pressure. The average Indian consumes way more sodium per day than the recommended limit. So, here’s what you should do:
- Avoid processed foods: These are full of hidden salt. Choose fresh, whole foods instead.
- Don’t add extra salt at the dinner table. Spice up your meals with herbs, spices, or a splash of lemon.
- Beware of hidden sodium: Beware of hidden salt in healthy-looking options like canned vegetables, pickles, and ready-to-eat sauces.
work plan
- Reduce salt intake gradually, each time for 2-3 weeks. Your taste buds will adjust accordingly.
- Experiment with spices, we have many Indian spices that have many health benefits. Try them instead of adding more sodium for taste.
3. Maintain an active lifestyle:
Regular physical activity is the key to controlling high blood pressure. Make it a habit to do at least 30 minutes of moderate exercise every day.
work plan
Try different activities until you find the fitness you’re looking for. Start slowly and gradually increase the intensity as you gain strength. Work out with a friend – stay motivated, accountable, and enjoy your chosen physical activity.
4. Stress management:
Long-term stress can lead to high blood pressure. It can be controlled in the following ways:
- Relax and de-stress: Take up yoga or meditation for mind-body peace. Deep breathing exercises are also powerful in relieving stress.
- Prioritize sleep: Aim to get 7-8 hours of good sleep every night. Lack of sleep increases stress.
- do what you love: Make time for hobbies that bring you joy and promote relaxation.
5. Maintain a healthy weight:
Losing a few kilos can go a long way in controlling high blood pressure. Focus on losing weight in a healthy way by eating a balanced diet and exercising regularly.
Lifestyle changes are most effective when combined with proper medical care. Visit your doctor to check your blood pressure and discuss your individual needs regularly.
