High blood pressure or hypertension is a serious health condition that can be fatal. Hypertension can cause heart-related diseases and even lead to strokes. As people are becoming aware, they are choosing to adopt a healthier lifestyle by incorporating exercising, eating a balanced diet and making changes to their routine to prevent high blood pressure. If you want to prevent hypertension, here are some healthy lifestyle habits that you can adopt to improve the quality of your life in general well-being.
– Healthy diet
Your body needs nutrient-rich foods like fruits, vegetables, whole grains and lean protein for proper development and to ensure good health. It is important to avoid consuming foods that are high in sodium, saturated fats and sugar.
– Daily workout
In a week, aim to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity, physical activity. It is important to add strength training exercises to your regime.
– Maintaining weight
The aim is to maintain a healthy weight without being obese or underweight. Being obese can lead to an increased risk of developing high blood pressure, cardiovascular diseases, high cholesterol and other illnesses. Try to maintain an ideal body weight.
– Keep a check on drinking and smoking
Make sure to keep a strict check on your alcohol consumption. It is better to maintain the habit of drinking in moderation. Consider drinking one or two pegs in a week, if at all. Quit smoking immediately as it is dangerous for your health. It can constrict blood vessels and increase blood pressure and heart rate.
– Stress management
Practice relaxing the mind and the body by engaging in deep breathing exercises, meditation, or even yoga to help manage stress levels. Various studies have found that stress is one of the major contributing factors to high blood pressure.
– Regular health check-ups
Make sure you regularly monitor your blood pressure at home or by visiting the doctor at regular intervals. Get a full body checkup twice a year or whenever your doctor recommends. This will help in detecting any deficiency or anomalies in the body early.
– Caffeine consumption
Caffeine consumption in moderate quantities is considered to be safe. When the intake increases, it can increase the blood pressure as well.
– Avoid processed foods
Eating processed food once in a while is fine. Eating regularly can lead to high blood pressure and other health problems because processed foods contain high amounts of sodium.
– Adequate sleep
Often people neglect sleep as an important and healthy lifestyle habit to adapt to. Getting 7 to 9 hours of sleep is important for the body to rest. When your body is well rested, you might notice your blood pressure levels, much-remaining control. Along with adequate sleep, you also have to maintain a balanced diet, workout and a proper lifestyle.
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