World Hypertension Day 2024: Lifestyle modifications that can control high blood pressure

Diabetes and high blood pressure often coexist because a sedentary lifestyle is a major cause of both conditions. (Image: Canva)

High blood pressure, or hypertension, happens when your blood pressure goes above 140/90 mmHg. It's important to take action to lower it because it can cause health problems. First, Dr recommend lifestyle changes to help manage it. These changes include eating healthier, being active, managing stress, and avoiding smoking and too much alcohol. If your blood pressure stays high despite these changes, your Dr might prescribe medication to help lower it. This is important because high blood pressure can lead to serious issues like heart disease, stroke, and kidney problems. By making some lifestyle changes and taking medication if needed, you can keep your blood pressure under control and stay healthier.

Lifestyle modifications-

Quitting smoking: Smoking leads to the constriction of blood vessels, thus increasing blood pressure. Smoking is one of the most common causes of elevated blood pressure among younger populations, says Dr Sanjay Kumar, director & HOD, department of cardiology, Fortis Escorts hospital, Faridabad.

He says that quitting smoking can decrease your blood pressure by 10-15 mmHg within a week. One cannot quit smoking by gradually reducing the number of cigarettes, smoking cessation should be done abruptly. Initially, the first 1-2 weeks may bring about urges to smoke, but keeping oneself busy during those times helps.  Other helpful strategies include using mouth fresheners, which decrease bad breath and promote continued efforts to abstain from smoking. Nicotine gums and similar aids usually do not provide significant help.

Check on alcohol consumption: Small doses, around 30 ml or so, may not have a significant impact on blood pressure, but binge drinking, defined as consuming 160 ml or more in two hours, can lead to an acute rise in blood pressure and promote heart attacks, says Kumar. Quitting alcohol can decrease blood pressure by 10-20 mmHg.

Diabetes control: Diabetes and high blood pressure often coexist because a sedentary lifestyle is a major cause of both conditions. Good control of blood sugar, either through dietary modifications or medications, also helps in better blood pressure control, says Kumar.

Physical activity: A sedentary lifestyle leads to obesity and lifestyle diseases such as coronary artery disease, hypertension, and diabetes. Engaging in brisk walking for 5 km a day, at least 5 days a week, significantly decreases blood pressure (by 20 mmHg systolic). Brisk walking is defined as a speed at which a person feels breathless but still comfortable enough to hold a conversation with a companion. Another common benchmark for physical activity is achieving 10,000 steps a day.

Diet: The most popular diet for lowering blood pressure is the DASH diet. DASH (Dietary approaches to stop hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.