23 Oct 2024
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Focus on a balanced diet: The DASH (Dietary Approaches to Stop Hypertension) diet is highly recommended. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Reduce sodium intake: Limit sodium to 1,500–2,300 mg per day. Avoid processed foods high in salt.
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Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Regular physical activity helps improve heart health and lower blood pressure.
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Practice stress-reducing techniques like deep breathing, meditation, yoga, or mindfulness. Chronic stress can elevate blood pressure, so managing stress is key to long-term control.
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Drink alcohol in moderation: For men, up to 2 drinks per day, and for women, up to 1 drink per day. Excessive alcohol can raise blood pressure.
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Losing even a small amount of weight can significantly lower blood pressure. Aim for a healthy Body Mass Index (BMI), as obesity increases the risk of hypertension.
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Nicotine raises blood pressure, so quitting smoking can have an immediate and long-term benefit for heart health and help lower blood pressure levels.
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Caffeine can cause short-term spikes in blood pressure. Monitor your sensitivity to caffeine and reduce consumption if necessary, especially from coffee, energy drinks, and sodas.
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Use a home blood pressure monitor to keep track of your readings. This helps you stay informed and notice any changes that might require medical attention.
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If your doctor prescribes medications for hypertension, take them as directed. Common medications include ACE inhibitors, beta-blockers, and diuretics.
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Reducing consumption of added sugars and refined carbohydrates can help lower blood pressure. Choose whole grains and natural sugars from fruits instead.
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