Today, high blood pressure is common in people aged 25 and above. Here are some quick tips to control high blood pressure on your own. It’s important to notice what’s happening in your body. For people newly diagnosed with high BP, it can be hard to feel when BP rises.
Different people have different symptoms, like sweating, headaches, fast heartbeats, breathlessness, body aches, fear, anxiety, nosebleeds, and tension. Don’t wait for these symptoms. Take steps to prevent them now.
Medications can help control blood pressure, but they can be a hassle. The best way is to manage your blood pressure with a healthy diet. Many people prefer medicines, but they have long-term side effects. A healthy diet has no bad effects and leads to a healthier life.
Ways to Control High Blood Pressure through Diet:
- Monitor Salt Intake: Salt contains sodium. Watch the amount of salt in your diet and avoid adding extra salt.
- Check Sodium Content: Look at the sodium content on food labels before you eat.
- Avoid Certain Foods: Do not eat pickles, papads, packaged foods, and processed foods.
- Skip High-Fat Dairy: Avoid cheese, butter, and margarine.
- Eat Potassium-Rich Foods: These help balance sodium levels. Potassium-Rich Foods List
- Avoid Alcohol, Tobacco, and Smoking: These can raise blood pressure.
- Maintain a Healthy Weight: Being overweight can increase blood pressure.
- Eat Less Spicy Food: This can help keep blood pressure down.
- Eat Fiber-Rich Foods: Fiber helps maintain a healthy weight and lower blood pressure.
- Choose Healthy Fats: If you eat meat, choose fish. If you are vegetarian, eat nuts with good fats. Learn About Good Fats
- Count Calories: Eat small, frequent meals to manage weight.
- Exercise Regularly: Aim for at least 30 minutes of brisk walking or other exercise each day.
- Check Blood Pressure Regularly: Keep track of your blood pressure.
Many people do not take high blood pressure seriously, but it can lead to serious health problems like kidney disease, liver disease, stroke, and heart attack. Your life is precious. It is easier to eat healthy food to stay well than to spend money treating an unhealthy body.
RD Neha Kava
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