Managing hypertension involves lifestyle changes, medication (if needed), and dietary modifications. Here’s an overview:
1)Understanding Hypertension:
Hypertension is defined as blood pressure readings over 130/80 mmHg.
Lifestyle Changes:
Regular Physical Activity: At least 150 minutes of moderate-intensity aerobic exercise weekly (e.g., brisk walking, cycling, swimming).
Weight Management: Maintaining a healthy weight significantly reduces blood pressure. Losing even a small amount of weight helps.
Limiting Alcohol Intake: Up to one drink daily for women, two for men.
Quitting Smoking: Improves heart health and lowers blood pressure.
Stress Management:Mindfulness, yoga, meditation, or deep-breathing exercises can reduce stress levels.
2)Dietary Approaches:
DASH Diet (Dietary Approaches to Stop Hypertension):
Fruits and Vegetables: At least 4-5 servings daily.
Whole Grains: Opt for whole grain bread, brown rice, quinoa, oats.
Lean Proteins: Fish, poultry, beans, nuts.
Low-Fat Dairy: Choose low-fat or fat-free milk, yogurt, cheese.
Healthy Fats: Use unsaturated fats like olive oil, limit saturated and trans fats.
