Source :NEWS18 NEWS
Last Updated:May 14, 2025, 09:56 IST
Three primary categories—diet, physical activity, and stress management—assessably contribute to maintaining blood pressure levels in check
Persistently high cortisol levels can lead to hypertension, elevated blood sugar, and changes in lipid metabolism, all of which contribute to atherosclerosis
High blood pressure, or hypertension, is a silent but dangerous disease that substantially raises the risk of heart disease, stroke, and kidney damage. The good news is that most individuals can control hypertension naturally through important changes in lifestyle. Three primary categories—diet, physical activity, and stress management—assessably contribute to maintaining blood pressure levels in check. Dr. Narander Singla, Lead Consultant – Internal Medicine at the CK Birla Hospital, Delhi shares all you need to know:
Diet for a Healthier Heart
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What you eat determines your blood pressure. Foods rich in potassium reverse the effects of sodium. Include foods rich in potassium such as bananas, spinach, beans, avocados, and sweet potatoes. Good choices are whole grains like oats, brown rice, and quinoa, as they are good sources of fiber and good for cardiovascular health. Lean proteins such as fish that are rich in omega-3 fatty acids, like salmon and mackerel, are also heart-friendly food options. And just as important is limiting of sodium intake; aim to have it lower than 2,300 mg daily, or 1,500 mg in case you have hypertension already. And getting enough liquids by drinking much water also ensures adequate vascular function.
Move More to Lower Blood Pressure
Physical exercise is among the best natural methods for managing hypertension. For at least 150 minutes a week, try brisk walking, swimming, or cycling. To maximize benefit, add strength training two or more times a week. High-Intensity Interval Training (HIIT), which involves alternating periods of high-intensity effort with lower effort, can be especially effective at enhancing cardiovascular health.
Reduce Stress, Raise Wellness
Chronic stress is a major cause of high blood pressure. Mindfulness activities such as meditation, deep breathing, and yoga calm the mind and reduce physical stress reactions. Getting quality sleep 7 to 9 hours per night is also beneficial for blood pressure control. Regular physical activity relieves anxiety and knowing what personal stress triggers are will enable better coping strategies.
By taking up a balanced diet, regular physical activity, and stress management, one can gain control over his/her blood pressure and promote long-term heart health naturally and efficiently.
- First Published:
May 14, 2025, 09:56 IST
SOURCE : NEWS 18
