What is High Blood Pressure?
High blood pressure means that when our heart pumps blood, it creates more pressure inside the arteries than normal. To put it more simply, the pressure on the pipe when the water inside the pipe is very strong – Also, high blood pressure is when the pressure in the arteries is too high.
Why is Lifestyle, Diet and Balance is important for High Blood Pressure?
- Lifestyle: Improper lifestyle (less movement, less sleep, more stress) increases blood pressure. Regular walking, adequate sleep, and an active lifestyle help to relax the heart and keep blood pressure normal. Hence, maintaining a good lifestyle is crucial for keeping your blood pressure under control.
- Diet: High salt, oil, processed foods and other irregular eating habits increase blood pressure. Natural, homemade and salt-controlled food helps to reduce excess stress in the body.
- Balance: Long-term stress increases blood pressure. Meditation, breathing exercises and keeping yourself mentally in control are also important, so that blood pressure is controlled.
Blood pressure measurements:
| Levels | Systolic Measurements (mmhg) | Diastolic Measurements (mmhg) | |
|---|---|---|---|
|
Low |
Below 90 |
AND |
Below 60 |
|
Normal |
91 to 120 |
AND |
61 to 80 |
|
Elevated |
120 to 129 |
AND |
Below 80 |
|
Hypertension: stage 1 |
130 to 139 |
AND/OR |
80 to 89 |
|
Hypertension: stage 2 |
140+ |
OR |
90+ |
|
Hypertension Danger Zone |
180+ |
AND/OR |
120+ |
Lifestyle
- Walking (40 minutes), cycling, jogging, dancing, and swimming can reduce high blood pressure, and also Surya Namaskar, Vajrasana, Bhujangasana, and Shavasana are some of the helpful exercises
- It is good to sleep and wake up at the same time, and get 7-9 hours of deep sleep every day
- Do yoga and light stretching
Avoid
- It is recommended to quit alcohol, tobacco, and smoking
- Sit up for the maximum time in a day
- Staying up late and irregular sleep
Diet
- Eat more fruits and vegetables
- Drink enough water
- Eat light and home-cooked meals
- Eat a clove of garlic on an empty stomach in the morning
- Take one teaspoon of flaxseed powder with warm water in the morning or at night
- In the morning, mix lemon in a glass of lukewarm water and drink it without salt. But if you have acidity, it is better not to eat lemon
- 1-2 amla per day is good for high bp
- It is better to drink tulsi tea without sugar or chew about ten tulsi leaves every day
- Soak a spoonful of coriander seeds overnight and strain the water in the morning, and drink it
Avoid
- Fast food, processed food, extra oily and spicy food, high sugar
- Don’t eat too much salt
- If you have gas in your stomach, stop eating garlic
- Don’t use all-natural remedies at once. Two remedies a day are enough
Balance
- Meditate or breathe deeply for 10 to 15 minutes every day
- Make time for yourself
- Practice positive thinking
- Pranayama
- Anulom vilom
Avoid
- Excessive mental stress is not good for high blood pressure
- Holding onto anger
- Always being on the mobile/screen
- Working without sufficient rest
- Holding onto negative thoughts or fears
Source: omronbrandshop
Caution: This information is shared for general awareness and educational purposes. Everyone’s body is different, so if you have ongoing concerns, it’s always a good idea to consult a healthcare professional. Use this information mindfully.
