Blood pressure measures the force of blood against the walls of your arteries. It naturally fluctuates based on activity, stress, health conditions, and lifestyle factors such as diet, exercise, and sleep. It’s important to monitor and manage blood pressure because extreme levels (either too high or too low) can cause health problems.
For most adults, a normal blood pressure reading is typically around 120/80 mm Hg. If blood pressure consistently exceeds this range, it may signal hypertension, which increases the risk of heart disease, stroke, and kidney damage. Conversely, blood pressure consistently below 90/60 mm Hg is considered hypotension (low blood pressure).
According to the World Health Organization, it is estimated that at least one in four adults in India has hypertension, but only about 12% of them have their blood pressure under control. The report also revealed that India has set a target of 25% relative reduction in the prevalence of hypertension (raised blood pressure) by 2025.
Here are five simple lifestyle changes that can help lower blood pressure naturally:
Balanced Diet
It goes by saying, “You are what you eat” is commonly attributed to Anthelme Brillat-Savarin, a French lawyer and gastronome. So, we need to focus on whole foods, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Foods high in potassium, like bananas and leafy greens, can help balance sodium levels, which may lower blood pressure.
Limit on Salt
As India is increasingly becoming a hotspot for hypertension, affecting over 220 million people. Data indicates that excessive salt consumption is a significant factor contributing to this widespread issue. So, cutting back on salt can have a significant impact. Aim to limit processed foods and choose fresh options, as packaged foods often contain high levels of sodium.
Exercise Regularly:
Exercise can help lower your blood pressure and promote weight loss. Aim for at least 150 minutes of physical activity each week. When it comes to physical activity, choose aerobic exercises that challenge your heart and lungs, such as brisk walking, biking, swimming, or dancing. Even activities like raking leaves or washing windows can contribute to your physical activity goals.
Manage Stress
Stress can have an impact on your blood pressure. When you’re stressed, your body releases hormones like adrenaline and cortisol, which cause your heart to beat faster and your blood vessels to narrow. This can increase the risk of heart disease, stroke, and other health issues.
Managing stress through relaxation techniques, exercise, meditation, or deep breathing can help maintain healthy blood pressure levels.
Good sleep
Quality sleep is important for overall health and plays a key role in regulating blood pressure. During sleep, your body has the opportunity to relax and repair itself, helping to reduce stress and inflammation, which can lower blood pressure over time.
By implementing these simple five natural lifestyle changes, people can experience a reduction in blood pressure, which can lead to a healthier heart and lower risk of cardiovascular disease.