High blood pressure, or hypertension, is a silent killer affecting millions worldwide. It increases the risk of heart disease, stroke, and kidney failure. While medication is often necessary for severe cases, natural remedies and lifestyle changes can work wonders in controlling and even reversing hypertension.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Shrey Kumar Srivastav, Senior Consultant, Sharda Hospital - Noida, explained the common causes of high blood pressure and quick cures that can help you maintain a healthy cardiovascular system. Here is what he shared with us.
1. Poor Diet Choices
Quick Cure: Adopting a heart-healthy diet.
A diet high in sodium, unhealthy fats, and processed foods can lead to high blood pressure. To counteract this:
- Reduce sodium intake by cutting back on processed foods and adding fresh herbs instead of salt.
- Increase potassium-rich foods like bananas, spinach, avocados, and sweet potatoes, which help balance sodium levels.
- Opt for heart-healthy fats from sources like olive oil, nuts, and fatty fish.
- Follow the DASH (Dietary Approaches to Stop Hypertension) diet, which is rich in fruits, vegetables, and lean proteins.
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2. Lack of Physical Activity
Quick Cure: Incorporating regular exercise.
A sedentary lifestyle is a major contributor to high blood pressure. Engaging in physical activity can help regulate blood pressure levels by improving heart health and circulation. Aim for at least 30 minutes of moderate exercise (such as walking, jogging, cycling, or swimming) most days of the week. Additionally, include strength training to improve overall cardiovascular health. Lastly, take short breaks to stand up and move throughout the day, especially if you have a desk job.
3. Stress and Anxiety
Quick Cure: Practicing stress-reducing techniques.
Chronic stress leads to the release of hormones that temporarily spike blood pressure. To manage stress effectively:
- Engage in deep breathing exercises, meditation, or yoga.
- Spend time in nature, listen to calming music or practice mindfulness.
- Maintain a healthy work-life balance and set aside time for relaxation.
- Seek professional support if stress becomes overwhelming.
4. Excessive Alcohol and Caffeine Consumption
Quick Cure: Moderation is key.
Too much alcohol and caffeine can temporarily raise blood pressure and contribute to long-term hypertension. Therefore, limit alcohol intake to no more than one drink per day for women and two for men. Reduce caffeine consumption by choosing herbal teas or decaf options, and stay hydrated with water, to help maintain optimal blood pressure levels.
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5. Obesity and Excess Weight
Quick Cure: Achieving and maintaining a healthy weight.
Excess weight puts strain on the heart, leading to elevated blood pressure. Hence, focus on portion control and avoid overeating. Opt for nutrient-dense, whole foods instead of processed, high-calorie meals and combine regular exercise with a balanced diet to shed excess weight naturally.
6. Lack of Quality Sleep
Quick Cure: Establishing a healthy sleep routine.
Poor sleep quality or insufficient sleep can contribute to hypertension. Aim for seven to nine hours of restful sleep per night. Create a relaxing bedtime routine, avoiding screens and stimulants before bed. Maintain a consistent sleep schedule, even on weekends.
Bottomline
High blood pressure is a serious health concern, but with the right lifestyle changes, it can be effectively managed or even reversed. By adopting a heart-healthy diet, staying active, reducing stress, moderating alcohol and caffeine intake, maintaining a healthy weight, prioritising sleep, and quitting smoking, you can significantly improve your cardiovascular health. Small, consistent changes lead to long-term benefits, ensuring a healthier and longer life.