World Hypertension Day 2024: 5 Lifestyle Changes To Help Reduce Your Risk of Hypertension

Hypertension is a significant medical condition that raises the risk of developing heart, brain, kidney, and other vascular diseases. It is a leading cause of mortality globally, affecting up to one in every four men and one in every five women, that is more than a billion people . Genetics do play a role, however, lifestyle changes influence blood pressure levels drastically.

Simple lifestyle changes that can help reduce the risk of hypertension:

1. Balanced DietAdopting a diet rich in fruits, vegetables, whole grains, and lean proteins, such as the DASH diet, can help lower blood pressure. Studies show that following the DASH diet, which emphasizes fruits, veggies, and low-fat dairy while limiting sodium to 1500mg/day , leads to reduced blood pressure. It is advised to cut down on processed foods high in sodium and include potassium-rich foods like bananas, spinach, and sweet potatoes in meals.
2. Healthy WeightShedding extra pounds can help lower blood pressure. Usually, waist circumference i.e abdominal obesity is closely linked to hypertension. For women, a waist measurement of greater than 32 inches is considered high. For males, it is greater than 38 inches in Indians . By losing 5% to 10% of body weight one can significantly lower blood pressure.
3. Regular ExerciseExercise helps to lower blood pressure and lose weight. Workouts such as aerobics, brisk walking, swimming, cycling, or dancing will help to reduce stress and improve blood circulation. Studies recommend at least 150 minutes per week of rigorous workouts.
4. Alcohol ConsumptionExcessive alcohol leads to disruption in blood pressure regulating mechanisms and damage the heart and blood vessels over time. Limit alcohol intake to no more than one drink per day for women and two drinks per day for men to reduces the risk of hypertension.
5. StressChronic stress can contribute to hypertension by activating the body’s “fight or flight” response, which causes high blood pressure levels. To relieve stress, include relaxation practices into your regular routine, such as deep breathing exercises, meditation, or yoga.

Lifestyle adjustments such as modifying one’s diet, increasing physical activity, and managing stress can lower the risk of hypertension and improve cardiovascular health. Hypertension is a ‘SILENT KILLER’. Do not wait till kidney, Brain and Heart are involved and symptoms develop. Seek advice from a healthcare practitioner to actively detect and effectively control hypertension.