The DASH Diet is a globally accepted diet for controlling blood pressure. It includes plenty of fruits, vegetables, and low-fat dairy products. Although BP can be controlled through diet and exercise, those taking medication as prescribed by their doctor should not stop taking it on their own. Check your BP at regular intervals and assess your condition.
The following habits will help you control blood pressure naturally:
1. Reduce salt intake Sodium in salt is one of the main causes of high blood pressure. Be sure to use less than a teaspoon of salt daily. Avoiding pappadum, pickles, bakery sweets, and canned foods (processed foods) will help reduce BP quickly.
2. Exercise for 30 minutes every day Physical activity improves heart health. Walking briskly for at least 30 minutes every day can help reduce pressure in the blood vessels and control BP. Cycling and swimming are also beneficial.
3. Include foods rich in potassium Potassium helps the body reduce the harmful effects of sodium.
What to eat: Bananas, oranges, fresh juice, spinach, potatoes, and tomatoes are rich in potassium.
4. Reduce stress (Stress Management) Excessive stress can increase BP temporarily and in the long term. Practicing 10 minutes of deep breathing exercises or meditation every day can help calm the nervous system and reduce blood pressure.
5. Control your weight Excess weight puts more work on the heart. Even losing just one kilo of weight can have a positive effect on blood pressure. Pay special attention to reducing fat around the abdomen.
6. Quit alcohol and drugs Smoking and drinking are factors that can quickly raise blood pressure. Avoiding these can significantly reduce the risk of heart attack and stroke.
