New Delhi: The heart attack rate in India has seen a significant jump in the last few years. After the COVID-19 pandemic cases are on the rise across the world and the condition poses a unique challenge among the vulnerable population. As per reports, Indians have genetic predispositions that put them at higher risk when it comes to heart-related health conditions such as smaller arteries which are prone to blockages and low levels of good cholesterol. However, the contributors to heart diseases are not just limited to genetics but also increasing stress, uncontrolled blood pressure levels, cholesterol rates, diabetes and poor lifestyle also play a pivotal role.
According to the World Health Organization (WHO), uncontrolled blood pressure levels are a rising concern and a leading health burden across the globe. Suppose one wants to keep their blood pressure level under control. In that case, the apex health body recommends making some simple lifestyle changes such as minimising stress, reducing weight, limiting intake of alcohol consumption and more.
Lifestyle changes play a vital role in treating elevated blood pressure levels naturally. It can be a great alternative for people who have to rely on regular medication for high BP. Taking medicines regularly can be painful sometimes, hence find these 10 simple hacks to control high blood pressure:
10 things to control high blood pressure levels:
1. Try to reduce weight: Weight gain is one of the major reasons behind the increased blood pressure levels. Being overweight may cause breathing issues, heart palpitations, diabetes and sleep-related problems that can further raise the blood pressure levels in people.
As per Mayo Clinic, overweight men are at higher risk of increased blood pressure as compared to others. Also, keep a watch on the waistline as it also plays an important role in increasing blood pressure levels.
2. Exercise regularly: Indulging in physical activities helps a lot. Regularly performing some kind of workout or exercise not only helps keep you fresh and active but also keeps the elevated blood pressure levels under control.
3. Maintain a healthy diet: Diet is the pivotal part when it comes to any disease. Especially, people who have uncontrolled blood pressure must avoid refined oils, spicy food and sugary foods and beverages as these can spike the blood pressure levels immediately.
According to reports, a diet rich in fruits and vegetables rich in fibre and nutrients is recommended for high BP patients.
4. Reduce salt intake: One of the major risk factors in blood pressure patients is salt intake. Higher salt intake instantly increases the blood pressure levels.
5. Limit alcohol consumption: Alcohol is the leading cause of elevated blood pressure levels. Reducing or limiting the alcohol consumption of 3 glasses of wine to 1 can help in keeping blood pressure under control.
6. Quit smoking: Smoking can act as a source of dopamine release for many but for people who have high blood pressure it may be highly dangerous. Hence, it is better to quit or restrict the amount of cigarettes a day.
7. Reduce stress: In this fast-paced life stress is quite common. For many, it goes hand-in-hand and may be at its peak sometimes but it is dangerous for your heart. It is the leading cause of high blood pressure in people these days. Try out yoga and meditation to get relief naturally.
8. Have a good sleep: Poor sleep quality can lead to multiple health diseases ranging from heart to diabetes. Lack of complete sleep keeps you irritated throughout the day and may gradually impact your blood pressure rates.
9. Limit consumption of red meat: Red meat is considered to be a dangerous factor behind the rising heart-related issues in people lately. It contributes to increasing the bad cholesterol (LDL) levels in the body leading to elevated blood pressure levels.
10. Go for regular health check-ups: The concept of going for regular health check-ups has been distant for a majority of the population in India and this is one the major reasons why most of the diseases go undetected for a long time, until it is serious. Therefore, go for regular health check-ups to check the blood pressure levels to avoid other health problems.
Uncontrolled or high blood pressure levels are the leading contributors to multiple diseases ranging from cardiovascular conditions to other chronic diseases like diabetes. If you want your blood pressure to be under control naturally, check out these 10 simple steps Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
