Reviewed by: Dr. Nayana Shetty
Disclaimer: Informative, not prescriptive.
Blood pressure management includes a healthy diet plan with whole grains, fruits, vegetables, and low-fat dairy. Choose foods low in fat, salt and sugar.
Image Source: freepik.com
Losing even a small amount of weight can improve blood pressure management. Keep an eye on your waistline, as excess abdominal fat can affect blood pressure.
Image Source: freepik.com
Exercise helps regulate blood pressure and promotes weight loss. Aim for at least 150 minutes of physical activity per week.
Image Source: freepik.com
Excessive sodium intake can elevate blood pressure. Aim to consume no more than 1,500 milligrams of sodium per day.
Image Source: freepik.com
Low potassium intake can increase blood pressure. Aim for 3,000-3,500 milligrams of potassium daily. Foods like spinach, beans, tomatoes, oranges, yogurt, and sweet potatoes are excellent sources.
Managing stress with techniques like meditation, yoga, or deep breathing may support blood pressure control better.
Image Source: freepik.com
Excessive alcohol consumption can elevate blood pressure and interfere with the effectiveness of blood pressure medication.
Image Source: freepik.com
Smoking raises blood pressure and the risk of heart attack or stroke. It can also decrease the effectiveness of some blood pressure medications.
Adequate sleep helps lower blood pressure and promotes heart and vascular health. Aim for at least 7 hours of quality sleep per night.
Image Source: freepik.com
Regular consumption of caffeine might not have a significant impact on blood pressure. However, occasional intake can lead to a temporary spike in blood pressure.