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Five Healthy Lifestyle Modifications that Lower Hypertension Risk



Lifestyle and diet affect overall heart health. It is evident from researches that increase in blood pressure, cholesterol levels and thus hypertension is an impact of unhealthy lifestyle. High levels of cholesterol cause blocked arteries decreasing its total area for blood to pass through. This makes the heart pump blood with greater pressure.


Increase in fat deposits on the arterial walls may block the blood flow and cause a heart stroke. These fat deposits are the outcome of what we eat and how we maintain our physical health. Proper diet and regular physical workout are the easiest ways to healthy heart. Some lifestyle hacks could save you from potentially life-threatening situations such as hypertension, hemorrhage and heart attack.

Following these five healthy lifestyle tips you can follow to reduce the risk of heart diseases preventing morbidity and mortality

1. Reduce salt intake:Higher the concentrations of sodium in blood higher the blood pressure is. A small reduction in salt intake can lower the blood pressure by 2-8 mm Hg. Diet to lower blood pressure is low in salt. People diagnosed with a risk of high blood pressure, diabetes or are 51 years and older are advised to cut back their salt intake to 1500 mg a day. Foods containing low salt are good alternatives to processed foods and beverages.

What can be done?

2. Eat a healthy balanced diet:Diet promoting heart health is a prerequisite in our busy schedules today. Foods that lower blood pressure such as green leafy vegetables, potassium rich fruits, low fat foods and whole grains all favor good heart health. A concept called as DASH diet (Dietary Approaches to Stop Hypertension) is advised to people at a higher risk of developing heart diseases. This kind of diet focuses on minimizing or zeroing the fat and carbohydrate intake and including more of heart friendly foods in the diet.

What to eat?


3. Maintain a physical exercise routine:

Exercising is a must to prevent the risk of cardiovascular diseases. Health providers consider daily 30-40 minutes moderate to vigorous intensity physical workout important to control the heart risk factors. It improves fat metabolism preventing it to get deposit on the walls of coronary arteries. Higher the rate of fat metabolism less is the risk of obesity. Obesity is considered as one of the highest risk factors for heart stroke. Physical activity lowers blood pressure level and prevents hypertension

How to lose those extra kilos?

4. Minimize alcohol intake: Alcohol is cardio protective in nature till the extent it is consumed moderately within prescribed limits. Excessive alcohol usage has a negative impact on cardiac health increasing blood pressure, obesity, alcoholism and greater risk of developing cardiovascular diseases and cancer. Binge drinking increases triglyceride levels that contribute to irregular heartbeats.

What are the limits?


5. Say 'No' to smoking:Smoking is a potential risk factor for developing Coronary Heart Disease and heart attack. So quitting smoking is very important in controlling blood pressure levels. People should start following proper quitting programs so that it is easy for them to leave this habit.

What can help quit smoking?

Other Natural Blood Pressure Control Remedies:

Medications also work best with balanced diet and regular physical activity. Introducing these beneficial tips to lower blood pressure could largely help in reducing hypertension and risk of other cardiac diseases.

References:

  1. Ischemic Heart Disease - (https://www.nhlbi.nih.gov/health-topics/coronary-heart-disease-risk-factors)
  2. 10 ways to control high blood pressure without medication - (https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974?pg=2)
  3. Lifestyle Changes for Heart Attack Prevention - (http://www.heart.org/HEARTORG/Conditions/HeartAttack/PreventionTreatmentofHeartAttack/LifestyleChanges_UCM_303934_Article.jsp#.W2Qe6bjhXIU)

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