High blood pressure, also known as hypertension, occurs when the pressure of blood against your artery walls becomes too strong. It is one of the biggest global health crisis, but only a few are able to keep it under control. This increases the risk of heart-related problems, including heart failure, coronary artery disease, and stroke.
While it may have serious consequences, cardiologist Dr Dmitry Yaranov, who goes by the name ‘Heart Transplant Doc’ on Instagram, revealed ways to manage high blood pressure effectively, sharing a list he often recommends to his patients.
How to control high blood pressure
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A post shared by Dmitry Yaranov, MD | Cardiologist 🫀 (@heart_transplant_doc)
1. How can reducing salt intake help control high blood pressure?
Reducing salt intake is crucial as high sodium levels increase blood pressure. The American Heart Association advises keeping sodium below 1,500 mg/day. Avoid processed foods and opt for meals with fresh ingredients.
2. What is the DASH diet and how does it help?
The DASH diet (Dietary Approaches to Stop Hypertension) includes fruits, vegetables, whole grains, and lean proteins. It’s designed to reduce blood pressure by promoting nutrient-rich foods that improve heart health.
3. Why is increasing potassium intake important?
Potassium-rich foods like bananas, avocados, spinach, and beans help flush out excess sodium and relax blood vessels, aiding in blood pressure management. Consider supplements after consulting a medical professional.
4. What exercises are recommended for controlling high blood pressure?
Incorporate aerobic exercises such as walking, cycling, and swimming, along with strength training. Aim for at least 150 minutes of exercise per week for optimal heart health.
5. How can managing stress help with blood pressure?
Stress increases blood pressure, so practicing breathing exercises, meditation, and ensuring 7 to 8 hours of sleep can help manage stress and reduce blood pressure levels.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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