Heart Health: Managing Hypertension Through Lifestyle Changes

High blood pressure can lead to an increased risk of cardiovascular diseases. Monitoring and controlling it is vital, and here’s how you can start. 

Hypertension, or high blood pressure, is a common condition that affects millions of people around the world; in India, it is estimated that 1 in 4 adults has hypertension and only 12% of them have their blood pressure under control. If left untreated, hypertension can lead to serious health problems, including heart disease, stroke, and kidney failure. Fortunately, through lifestyle changes and medical intervention, there are ways to control hypertension and lower your blood pressure:

Be mindful of your diet: A healthy and balanced diet can help lower blood pressure and control hypertension. Eating foods that are low in salt, fat, and calories and high in fibre, like fruits and vegetables, can help you maintain a healthy weight and improve your heart health. Try to limit your intake of processed foods and avoid foods that are high in salt and saturated fat.

Exercise regularly: Exercise is an important part of controlling hypertension. It is recommended that one should aim for at least 30 minutes of physical activity each day, such as brisk walking, cycling, or swimming. Exercising and maintaining a healthy weight can help lower your blood pressure and reduce your risk of heart disease and stroke. Talk to your healthcare provider about your ideal body weight and the sustainable way to reach and maintain it.

Limit alcohol intake: Drinking too much alcohol can raise your blood pressure, so it’s important to limit your intake. 

Quit smoking: Smoking is a major risk factor for heart disease, so quitting smoking is an important step in controlling hypertension. If you’ve been struggling to quit, talk to your healthcare provider about smoking cessation programs.

Reduce stress: Stress can raise your blood pressure, so it’s important to find ways to manage it. Try meditation, deep breathing, yoga, or whatever stress-reduction method works for you. Spending time with friends and family and engaging in leisure activities can also help reduce stress.

Get enough sleep: Getting enough sleep is important for overall health and well-being, and it’s especially important for people with hypertension. Lack of sleep has been linked with higher blood pressure, so aim for 7-8 hours of sleep each night, and try to maintain a consistent sleep schedule. 

Take your medications: If you have been prescribed medications to control your blood pressure, it’s vital to take them as directed. Make sure to talk to your healthcare provider about any side effects or concerns you may have, and don’t stop taking your medications without first talking to your healthcare provider.

Monitor your blood pressure: It’s important to know your numbers and be aware of any changes—checking your blood pressure at home is simple and empowers you to take charge of your health. Regular monitoring can help you and your healthcare provider assess the effectiveness of your treatment and make any necessary adjustments. 

Manage risk factors: There are various risk factors that can increase your risk of high blood pressure. For example, people with diabetes are more likely to also have high blood pressure. Consult your healthcare provider to understand how you can control blood glucose levels, and improve your overall health.

Get support: Quitting smoking, eating a healthy diet, and making other lifestyle changes can be challenging, so it’s important to have support from friends, family, and healthcare providers. Inform people you are comfortable with that you are making these changes so that they can adequately support you.

If you’re concerned about your blood pressure, be sure to talk to your healthcare provider for a complete evaluation and personalised treatment plan.

At Seva At Home, we produce a wealth of free health information to help individuals and families live healthier, happier lives. This has been produced by independent research carried out by the Seva At Home team. This information is not a replacement for medical advice. Please consult your physician for relevant medical diagnosis and advice.To learn more about our healthcare services in India, contact our caregiving team today at +1 (603) 718-4828 if you are based in North America, or at 1800-120-800-003 if you are based in India.