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How To Manage Hypertension Through Lifestyle And Dietary Changes?

When it comes to high blood pressure symptoms many people get confused as it is symptomless and goes unnoticed for many years until it is checked which leads to severe damage to the arteries. Here in this article you learn how to manage hypertension naturally.<br>

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How To Manage Hypertension Through Lifestyle And Dietary Changes?

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  1. MANAGE HYPERTENSION THROUGH LIFESTYLE AND DIETARY CHANGES Yuvaap © 2023

  2. INTRODUCTION Hypertension (HTN), also called high blood pressure, is a condition in which the force of blood running against arteries is higher than usual. A person is said to have hypertension if their systolic and diastolic blood pressure is more or equal to 140 mm Hg and 90 mm Hg, respectively. Yuvaap © 2023

  3. HOW CAN YOU MANAGE HYPERTENSION? If you've been diagnosed with hypertension, there's nothing to get sad and depressed about. Don't worry. It is manageable. In this presentation, we will discuss specific lifestyle changes that can remarkably improve your hypertension. Yuvaap © 2023

  4. 01LIMIT YOUR SALT INTAKE Salt contains sodium which catalyses the water-retention capacity of the body. Therefore intaking too much dietary salt can be a cause of hypertension. WHO recommends adults consume less than 5g of salt per day. This will keep the blood pressure in check and reduce the risk for cardiovascular diseases like stroke and coronary heart attack. Also, processed foods contain high sodium. Therefore, it will benefit you if you go for low-sodium alternatives. Yuvaap © 2023

  5. 02LOOSE WEIGHT An overweight person has a higher risk of hypertension. Hence, maintaining your weight is one of the best ways to manage hypertension. Overweight people can also fall prey to sleep apnoea (breathing trouble while sleeping). It can also cause a spike in blood pressure. It will be worthwhile to aim for a healthy weight and cut off your excess weight with the help of proper diet and exercise. Yuvaap © 2023

  6. 03INCLUDE FOODS RICH IN POTASSIUM AND MAGNESIUM Potassium and magnesium-rich foods are beneficial for managing high blood pressure. Please try to include lots of vegetables and fruits as they are rich in these nutrients.Bananas, pomegranates, beets, brussels sprouts, spinach and coconut water, are some rich sources of potassium and magnesium. Yuvaap © 2023

  7. 04INCLUDE DASH DIET DASH diet stands for Dietary Approaches to Stop Hypertension. Simply put, it's a diet plan to help you battle hypertension or high blood pressure. DASH diet includes nutrient-packed, high-fibre foods like nuts, legumes, vegetables, fruits, whole grains and low-fat dairy. Yuvaap © 2023

  8. 05EXERCISE Your elevated blood pressure levels will come down if you exercise regularly. You can go for light swimming, brisk walking, cycling or free hand workout for thirty minutes daily. However, before you jump into an intense workout, you better consult a specialist. Yuvaap © 2023

  9. 06LIMIT YOUR ALCOHOL INTAKE Consuming alcohol is very harmful to the body. Drinking alcohol can rapidly elevate your blood pressure levels. Additionally, if you're taking hypertension medications, drinking will also diminish the effects of the medicine. Hence, it will be rewarding if you limit your alcohol intake. Yuvaap © 2023

  10. 07PUT DOWN THAT CIGARETTE Nothing can worsen a person's blood pressure condition like smoking. Hypertension damages arterial lining. On top of that, when you smoke, you add more damage to it. Just like drinking, smoking reduces the effects of medicines too. Hence, it'll be best if you just put down that cigarette. Yuvaap © 2023

  11. 08AVOID STRESS Like all the previously mentioned unhealthy habits, stress is also a catalyst for hypertension. There will always be something in your life which will cause stress. However, you can cope up with your stress by practicing deep breathing, yoga, or meditation. Yuvaap © 2023

  12. 09LIMIT YOUR CAFFEINE INTAKE If you are an everyday coffee drinker, you may notice almost no changes in your B.P levels due to tolerance. However, you may get blood pressure spikes when you occasionally drink coffee. Additionally, if you're a sufferer of hypertension problem, consult your physician about whether you should limit or stop caffeine intake. Yuvaap © 2023

  13. 10CHECK YOUR BLOOD PRESSURE Keeping a check on your blood pressure levels is very crucial. It will help you understand whether all the lifestyle changes you're making are working. If you’re having hypertension, checking your blood pressure should be a priority. Also, your doctor will be able to understand your condition more quickly. Yuvaap © 2023

  14. CONCLUSION It can get a little overwhelming to do all of it at once, but taking little steps one at a time can help you reach the ultimate goal of controlling hypertension. If you are diagnosed with hypertension, please don't panic. Instead visit a doctor and get yourself checked first. It would be beneficial if you started making healthy lifestyle changes too. Hypertension is treatable. Please follow the tips mentioned above. Your condition will surely improve, and you'll live a healthier life. Yuvaap © 2023

  15. Thanks! Do you have any questions? Send queries at contact@yuvaap.com Your Health and Wellness Partner yuvaap.com SOURCE: How to Manage Hypertension Yuvaap © 2023

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