FROM AWARD-WINNING AUTHOR DR GOVIND SHUKLA, NUTRITION EXPERT
Govind Shukla, Specializes in Pharmacology, Toxicology, Nutraceuticals & Herbal Drugs has published More than 50 research papers in National & International Journals. He is also a reviewer of International Journal of Pharmacology & pharmacotherapeutics, Chief editor of IJPNR Journal & Freelance Medical Writer for Different publication Groups including Lambert Academic Publishing Saarbrucken, Germany.
Lifestyle tips to Manage High Blood Pressure
- Eat less salt: For High blood pressure patients, it is imperative to monitor their sodium intake. Salt makes our body retain water. The excess water puts stress on our heart and blood vessels, which further makes them constrict and cause a surge in blood pressure levels.
- Include more potassium-rich foods in the diet, Potassium can cancel out the ill-effects of sodium and regulate blood pressure levels.
- Eat a balanced diet. Include more of whole grains, pulses, lentils, leafy greens, and nuts.
- Mild Exercise to stay fit and to keep BP within recommended levels.
- Keep away from alcohol as much as possible. Quit smoking because nicotine is said to increase blood pressure.
- Sleep: get at least 6-7 hours of sleep every night.
- Foods that can include In our Diet to maintain healthy blood pressure include-
- Banana: Bananas are extremely low in sodium; and very rich potassium which can reduce high blood pressure.
- Avocados: Avocados are packed with oleic acid, which can reduce high blood pressure and cholesterol levels. Avocados are also rich in potassium and folate, vitamin A, K, B & E, and fiber too.
- Watermelon: Watermelon contains an amino acid called L-citrulline, which has proven to lower blood pressure. Watermelon has heart friendly fibers, lycopene, vitamin A and potassium.
- Sweet Potatoes: Sweet potatoes are not only high in potassium but in other heart-healthy nutrients as well as magnesium and manganese.
- Spinach: Spinach is packed with lutein. Lutein prevents thickening of walls of arteries, thus reducing the risk of heart attacks and blood pressure.