Hypertension, or high blood pressure, is a common health condition that significantly increases the risk of heart disease, stroke, and other serious complications.
Hypertension, or high blood pressure, is a common health condition that significantly increases the risk of heart disease, stroke, and other serious complications. While genetic factors play a role in hypertension, various lifestyle choices also contribute to its development. Fortunately, taking certain preventive measures can help control blood pressure levels and reduce the risk of hypertension. D.R. Talha Meeran, Consultant, Advanced Cardiac Sciences and Heart Transplantation at Sir HN Reliance Foundation Hospital, shared certain lifestyle adjustments that can help reduce the risk of AP in people in their 30s.
Lifestyle changes to prevent hypertension in youth
Diet
Maintaining a healthy diet is essential to prevent hypertension. Limiting sodium (salt) intake is critical, as excessive sodium intake can increase blood pressure. Instead, focus on a diet rich in fruits, vegetables, whole grains, and lean protein. The Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes foods low in sodium and high in potassium, has been shown to lower blood pressure.
Weight control
Obesity and overweight are closely related to hypertension. Excess body weight puts pressure on the cardiovascular system, leading to increased blood pressure. Regular physical activity and a balanced diet can help achieve and maintain a healthy weight, reducing the risk of hypertension.
Physical activity:
Regular exercise is beneficial for general cardiovascular health and blood pressure control. Moderate-intensity aerobic activities, such as brisk walking, bicycling, or swimming, are recommended for at least 150 minutes a week. Also, incorporating strength-training exercises twice a week can further improve blood pressure control.
alcohol consumption
Excessive alcohol consumption is a risk factor for hypertension. It is recommended to limit alcohol consumption to moderate levels, which means up to one drink per day for women and up to two drinks per day for men. It is important to note that people with existing hypertension or other health conditions may need to avoid alcohol altogether.
Of smoking
Tobacco use and exposure to secondhand smoke can significantly increase blood pressure and damage blood vessels. Quitting smoking and avoiding smoke exposure are crucial steps in preventing high blood pressure and improving overall cardiovascular health.
Stress management
Chronic stress can contribute to high blood pressure. Finding healthy ways to manage stress, such as practicing relaxation techniques (eg, deep breathing, meditation, yoga) or participating in hobbies and activities that bring joy, can help reduce the risk of high blood pressure.
It is equally crucial to consult with health professionals for personalized advice and guidance on the prevention and control of hypertension.
Published Date: May 20, 2023 4:45 PM IST
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