Hypertension

Hypertension (High blood pressure) affects about 116 million people (46%) in the US and 1.28 billion worldwide.

According to American Heart Association, lifestyle management is very important in the management of high blood pressure.

Here are some ways you can improve your blood pressure with lifestyle management.

1. Manage stress. Seek help when necessary.
2. Follow a heart healthy diet.
   • Make half of your plate non-starchy vegetables.
   • Eat fruits.
   • Limit salt intake. Read nutrition label. Look up nutrition information of fast foods at Fast Food Nutrition Facts.
   • Add more fiber rich foods to your meal. 25g of fiber is recommended daily. See list of foods high in fiber. https://www.nutrition.va.gov/docs/UpdatedPatientEd/FiberContentofFoods2021.pdf
   • Limit intake of foods high in saturated fats, trans fats and refined sugar.
   • Recipe for heart healthy diet. See recipes.heart.org
3. Include physical activity in your daily routine. At least 150 minutes of moderate physical activity is recommended (brisk walking for 30 minutes 5 days a week). Start with whatever you can do right now and walk your way up gradually. Choose the activity you will enjoy-swimming, outdoor walk, indoor video exercise. Use every opportunity to move. Pick the time that you are highly motivated.
4. Check your blood pressure at home.
5. Quit smoking.
6. Maintain a healthy weight.
7. Limit alcohol intake

References

1. Changes You Can Make to Manage High Blood Pressure. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure
2. Hypertension. https://www.who.int/news-room/fact-sheets/detail/hypertension

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