Say no to hypertension with these healthy tips

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Say no to hypertension with these healthy tips

Patient with blood pressure monitoring device
Image source: © Noipornpan|


  • Hypertension is a clinical condition in which the blood pressure remains very high on a consistent basis.
  • Limiting the intake of salt and maintaining an overall healthy diet is very important.
  • Managing your stress and living a relaxing life is key to good health.

Be it your first day at a new office, first date or watching your favourite sports team getting demolished by a rival team– all these and many more events in our daily lives can send our hearts racing and jack up our blood pressure. Though a slight spike in blood pressure every now and then is a part and parcel of human life; however, if it remains abnormally high on a consistent basis, this becomes a clinical condition called hypertension.

Often dubbed as the “silent killer”, hypertension does not exhibit any clear symptoms, however it significantly increases the chances of other diseases related to heart, brain, and kidney. According to the World Health Organization (WHO), approximately 1.28 billion adults in the age group of 30-79 years have hypertension, among which two-thirds are living in low- and middle-income countries.

Watch out for related signs & symptoms

Symptoms of hypertension may include headaches, nose bleeding and irregular heart rhythms. In extreme cases, hypertension can cause fatigue, nausea, vomiting, chest pain, and muscle tremors.

Some of the risk factors of hypertension are unhealthy eating habits, physical inactivity, smoking, alcohol, and obesity. Family history or genetic factors can also be a cause of high blood pressure.

Do read: Why excessive exercise is bad for you

Be on top of your health game

Fresh fruits and vegetables

Image source: © Cammeraydave|

In order to stay away from the menace of the “silent killer”, you must ensure that you are doing everything to keep your health in top shape. You can keep your blood pressure in a healthy range by leading a healthy lifestyle. You can prevent high blood pressure by including the following healthy hacks into your daily routine:

  1. Less salt, more balanced diet: You should limit the consumption of salt and maintain an overall balanced diet. As a basic rule, it is good to stay away from foods that are: high in total and saturated fat, processed foods, sugar, salt, caffeine. Instead, start relying on fruits and vegetables, especially berries, which are high in antioxidants, food with high protein, whole grains, leafy greens, calcium rich foods.
  2. Maintaining an active daily routine: It can keep your blood pressure under control. You should try to get exercise or engage in physical/outdoor activities on a routinely basis. Make time for a half-hour workout, at least five days a week. It can mean dancing, aerobics, cycling, taking a short walk or doing any outdoor activity that you enjoy.
  3. Maintaining a healthy weight: Overweight or high body mass index increases your risk of having hypertension. Keeping your weight in check can aid in the management of high blood pressure and the prevention of other health concerns. To make an impact, you don't need to lose a lot of weight. Even a ten-pound weight loss can help decrease blood pressure.
  4. Limit your alcohol intake: Consuming alcohol in excess can contribute to surging blood pressure. It also adds to consumption of more calories, leading to weight gain. It is advisable for men to have only two drinks and women to limit to one drink per day. Smoking triggers blood pressure and increases your risk of heart diseases. It is therefore advisable to refrain from alcohol and tobacco for keeping your blood pressure in good level.
  5. Stress on destressing: Stress hormones restrict your blood vessels, causing blood pressure to increase. Furthermore, stress can lead to unhealthy practices that put your cardiovascular health at risk over time. Overeating, lack of sleep, and drug and alcohol abuse are just a few examples. Learning to relax and managing stress can help you feel better emotionally and physically, as well as lower your blood pressure. Exercising, listening to music, and meditating are good management approaches for relieving stress.

Bottom line

Hypertension is a medical condition which depends majorly on your own lifestyle. Following a balanced diet, staying physically active, relieving from alcohol, and smoking, and maintaining a healthy weight can keep your blood pressure under control. Furthermore, the importance of living a stress-free life cannot be emphasised enough when it comes to staying away from hypertension.

Also read: Lifestyle changes for a healthy life


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