World Hypertension Day 2024: Yoga, exercise and healthy sleep can lower high blood pressure

A low sodium diet consists of consuming fewer packaged and processed meals which are frequently rich in sodium and substituting fresh, whole foods. People can drastically lower their sodium intake and better control their blood pressure by reading labels and seasoning food at home using herbs and spices rather than salt.

Regular exercise:

Regular physical activity is crucial for controlling high blood pressure and preserving cardiovascular health. Exercises that strengthen the heart and increase blood circulation, such as walking, swimming, cycling, and jogging, can lower blood pressure, says Pandey. To see the advantages, try to get in at least 30 minutes of moderate intensity activity most days of the week. Adding strength training activities to your regimen can also improve blood pressure management and heart health.

Yoga and meditation:

Pandey says that stress can trigger the body to release hormones that narrow blood vessels and raise blood pressure, which is one of the main causes of high blood pressure. Effective methods for lowering stress and fostering relaxation include yoga and meditation. Regularly engaging in yoga poses, breathing techniques, and mindfulness meditation can help reduce blood pressure and enhance mental and physical health in general. Additionally, by improving flexibility, balance, and body awareness, these exercises support cardiovascular health in general.

Healthy sleep habits:

Getting enough sleep is crucial for preserving overall health, which includes controlling blood pressure. Try to get 6–8 hours of sleep every night without interruptions to help your heart and reduce your blood pressure. You may enhance the quality of your sleep and support improved blood pressure control by establishing a regular sleep schedule, developing a calming nighttime routine, and improving your sleeping environment.

Avoid prolonged sitting:

Prolonged sitting or inactivity during the day are examples of sedentary behavior that might aggravate hypertension and other cardiovascular risk factors, Pandey suggests. Short exercise breaks should be included throughout your day to break up extended periods of sitting. Every hour, take a quick stroll, stretch, or get up to maintain blood flow and stop blood pressure from rising.

Weight management:

Retaining a healthy weight is essential to controlling hypertension. Being overweight increases the risk of hypertension by placing extra strain on the heart and blood vessels. A healthy weight can be attained and maintained by following a balanced diet full of fruits, vegetables, lean proteins, and whole grains along with frequent exercise. Significant improvements in blood pressure and cardiovascular health can result from even small weight loss.

Limit fast and junk food:

Fast food and processed junk food frequently include large amounts of sodium, sugar, and harmful fats, all of which can lead to high blood pressure and other health issues. Cutting back on these meals and replacing them with wholesome, whole food substitutes can have a big influence on blood pressure regulation and lower the risk of cardiovascular disease. Select heart-healthy, nutrient-dense foods including fruits, vegetables, nuts, seeds, whole grains, and lean meats.