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
- Reducing salt intake: The most important modification is to cut your salt intake. He shared, “The American Heart Association recommends keeping sodium below 1,500 mg/day for optimal blood pressure control.” For the same reason, he advised avoiding processed foods and consuming meals made with fresh ingredients.
A post shared by Dmitry Yaranov, MD | Cardiologist 🫀 (@heart_transplant_doc)View this post on Instagram
- Adopting the DASH diet: Dr Yaranov suggested following the ‘DASH’ diet (Dietary Approaches to Stop Hypertension), which includes fruits, vegetables, whole grains, and lean proteins.
- Increasing potassium intake: He highly recommended consuming foods rich in potassium, as it flushes out excess sodium and relaxes blood vessels. The cardiologist cited examples of bananas, avocados, spinach, and beans, and also suggested considering a supplement based on advice from a medical practitioner.
- Choosing the right workout: It is important to incorporate different exercises to suit the needs of your body. Dr Yaranov suggested including aerobic exercise such as walking, cycling and swimming along with strength training. He called it “the ultimate combo for heart health.” And recommended aiming for 150 minutes per week.
- Managing stress: While stress is generally bad for your health, it particularly affects your blood pressure. To bring it down, Dr Yaranov recommended practicing breathing exercises, meditation and making 7 to 8 hours of sleep a priority.
- Quitting or cutting back alcohol and smoking: Calling these the two biggest heart risks, the cardiologist suggested cutting back or quitting these substances to improve longevity.
- Taking medication: If lifestyle changes aren’t enough, there’s no harm in taking medication. Blood pressure medication saves lives, and taking it as prescribed by a doctor helps you stay on track.
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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