Measures to lower blood pressure
If blood pressure (BP) rises too much (commonly known as "super BP"), it should not be taken lightly. High BP is medically known as hypertension. If not controlled promptly, it can have adverse effects on the heart, brain, kidneys, and eyes. Below, I'm explaining how to control it in simple terms in about 500 words.
1. Reduce Salt
The biggest cause of high BP is excess salt.
Do not consume more than 5 grams (about a teaspoon) of salt daily.
Avoid pickles, papad, chips, salty snacks, and processed foods.
Do not add salt while cooking.
2. Eat a Balanced Diet
Eat more green vegetables, salads, and fruits (bananas, oranges, and apples).
Use lentils, oats, brown rice, and multigrain flour.
Reduce fried and oily foods.
Consume ghee and butter in limited quantities.
A diet rich in potassium helps control BP.
3. Exercise daily
Walk briskly for 30–45 minutes daily.
Light running, yoga, and pranayama (anulom-vilom, bhramari) are very beneficial.
Even if you are active on duty, engage in regular exercise.
4. Maintain weight control
Excess weight increases blood pressure.
It is important to reduce belly fat.
Keep your BMI within normal limits.
Even losing 5–10% of your weight improves blood pressure.
5. Reduce stress
Mental stress increases blood pressure rapidly.
Get adequate sleep (7–8 hours).
Reduce excessive mobile phone/TV use.
Practice meditation and deep breathing.
6. Stay away from alcohol and tobacco
Alcohol increases blood pressure.
Cigarettes/tobacco constrict blood vessels and increase the risk.
It is best to quit smoking completely.
7. Regular Checkups and Medication
Keep a digital BP machine at home.
Check your BP 2–3 times a week.
Take your doctor's prescribed medication regularly; do not stop.
If your BP is above 180/120 and you experience headache, chest pain, shortness of breath, or blurred vision, go to the hospital immediately. This is considered a hypertensive emergency.
8. Home Remedies
1–2 cloves of garlic on an empty stomach.
Soaked fenugreek seeds.
Limited coconut water.
(But these are not a substitute for medication.)
Conclusion
High BP is a "silent killer" because symptoms often remain invisible. Therefore, regular checkups, proper diet, exercise, and stress management are essential. If discipline is maintained, BP can be kept largely normal.
Be sure to consult a doctor.
0 Comments