Millions of people in India suffer from high blood pressure, often referred to as hypertension. According to the World Health Organisation, at least one in four people in India has high blood pressure. However, only 12% of them are able to keep their blood pressure under control.
According to WHO, India aims to reduce the prevalence of hypertension (high blood pressure) by 25% from the current level by 2025. The pushing of blood against the artery walls with an excessive amount of force is known as high blood pressure. However, people can make lifestyle changes to reduce their chances of developing high blood pressure.
Dr. V. Rajasekhar, Senior Consultant Interventional Cardiologist & Electrophysiologist, Certified Specialist for TAVR (Percutaneous Trans Aortic Valve Replacement), Yashoda Hospitals Hyderabad talks more about how to manage hypertension with simple lifestyle interventions.
Making some lifestyle changes can help reduce your risk and improve overall health. Some of these lifestyle changes include:
dash diet
– All fruits and vegetables (cheap and locally produced)
– Poultry and Fish
Little red meat, sweets, sugary drinks
– total low and saturated
– low cholesterol
– high fruits and vegetables
– low fat dairy products
– Whole grains and nuts
– less salt
– High in Fiber
– High in calcium and magnesium
Major lifestyle measures to lower BP
– Encourage and increase physical activity for all
– Weight loss in overweight people
– reduce salt intake and encourage more fruits and vegetables in the diet (DASHdiet)
– Moderation of alcohol and cessation of tobacco
– Encourage stress reduction (yoga and meditation)
Types of Exercises for Blood Pressure Management
aerobic exercise
Aerobic means “using oxygen for energy”.
Aerobic exercises involve large muscles (legs, shoulders, chest, arms) and can be done continuously.
This type of exercise burns calories and is important for losing fat and keeping it off.
resistance exercise
Strength training helps to increase the number of insulin receptors and their sensitivity because skeletal muscle is the major site of insulin resistance.