Guidelines To Control Blood Pressure
Hypertension (high blood pressure) is a chronic condition usually built up over a period of years. It demands major changes in one’s lifestyle and eating habits. The symptoms of blood pressure Include headaches, nausea, vomiting, blurred vision or nosebleeds. Hypertension Is a common lifestyle disease and is known to be a silent killer.
Over the past few years, this disease has affected a large number of people and is a big health risk that the global population faces. What is more worrying, is that blood pressure can cause and lead to countless other health problems too! Nevertheless, this disease can be averted If one leads a good lifestyle and follows a balanced diet. Hence, here are some guidelines to control blood pressure.
Avoid excess intake of foods with high sodium content such as meats, fish and eggs
How To Keep High BP In Control
- Reduce stress by improving your sleep and practicing meditation and yoga. You could also pursue a hobby
- Stop smoking, avoid alcohol and drop stimulants like caffeine
- Reduce salt intake to less than ¾ teaspoon a day. Cut down on high salt foods such as baked foods, processed meats, and packaged foods
- Avoid excess intake of foods with high sodium content such as meats, fish and eggs
- Increase intake of potassium rich foods like low GI fruits and vegetables. Increase the Intake of fibre too
- Increasing water intake is good for better blood circulation and also prevents dehydration
- Make sure you maintain a good lipid profile. Cut down on foods high in cholesterol and saturated fats
- Add good quality cooking oil like olive oil and rice bran oil. Add omega 3 supplements to reduce blood pressure, cholesterol and increase blood circulation
Low Blood Pressure
Low blood pressure is not recognized as a serious medical condition. However, it interferes with exercise performance and metabolism by slowing down the blood circulation, supply of oxygen and nutrients, Since there is no medication for low BP, it can be treated with nutrition and lifestyle changes. The symptoms include dizziness, fainting, confusion, light-headedness, nausea, vomiting, sleepiness, and weakness.
Guidelines To Control Low BP
- Additional salt can be added to fluids like salted chaas or lime water
- Oral rehydration solution like electoral can be taken daily
- Water consumption must be increased. Women must drink four-five liters of water a day. Men can drink five-six litres a day
- Reduce stress and improve sleep. Avoid smoking and alcohol too
- Regular exercise helps increase blood circulation and it also normalizes blood pressure. So, include exercise in your daily routine