How To Manage Hypertension Through Lifestyle And Dietary Changes?
                     MANAGE 
HYPERTENSION 
THROUGH LIFESTYLE 
AND DIETARY 
CHANGES
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INTRODUCTIO
N
Hypertension (HTN), also called high blood pressure, is a condition 
in which the force of blood running against arteries is higher than 
usual.
 
A person is said to have hypertension if their systolic and diastolic 
blood pressure is more or equal to 140 mm Hg and 90 mm Hg, 
respectively.
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HOW CAN YOU 
MANAGE 
HYPERTENSION? 
If you've been diagnosed with hypertension, there's nothing to get 
sad and depressed about. 
Don't worry. It is manageable.
In this presentation, we will discuss specific lifestyle changes that 
can remarkably improve your hypertension.
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01 LIMIT YOUR SALT INTAKE 
Salt contains sodium which catalyses 
the water-retention capacity of the 
body. Therefore intaking too much 
dietary salt can be a cause of 
hypertension.
WHO recommends adults consume less 
than 5g of salt per day. This will keep 
the blood pressure in check and reduce 
the risk for cardiovascular diseases like 
stroke and coronary heart attack. 
Also, processed foods contain high 
sodium. Therefore, it will benefit you if 
you go for low-sodium alternativesY.uvaap © 
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02 LOOSE WEIGHT 
An overweight person has a higher risk 
of hypertension. Hence, maintaining 
your weight is one of the best ways to 
manage hypertension.
Overweight people can also fall prey to 
sleep apnoea (breathing trouble while 
sleeping). It can also cause a spike in 
blood pressure.
It will be worthwhile to aim for a healthy 
weight and cut off your excess weight 
with the help of proper diet and 
exercise.
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03  INCLUDE FOODS RICH IN 
POTASSIUM AND MAGNESIUM 
Potassium and magnesium-rich foods 
are beneficial for managing high blood 
pressure. 
Please try to include lots of vegetables 
and fruits as they are rich in these 
nutrients.
Bananas, pomegranates, beets, brussels 
sprouts, spinach and coconut water, are 
some rich sources of potassium and 
magnesium.
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04 INCLUDE DASH DIET 
DASH diet stands for Dietary 
Approaches to Stop Hypertension.
Simply put, it's a diet plan to help you 
battle hypertension or high blood 
pressure.
DASH diet includes nutrient-packed, 
high-fibre foods like nuts, legumes, 
vegetables, fruits, whole grains and 
low-fat dairy.
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05 EXERCISE 
Your elevated blood pressure levels 
will come down if you exercise 
regularly.
You can go for light swimming, brisk 
walking, cycling or free hand workout 
for thirty minutes daily.
However, before you jump into an 
intense workout, you better consult a 
specialist.
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06 LIMIT YOUR ALCOHOL 
INTAKE 
Consuming alcohol is very harmful to 
the body. Drinking alcohol can rapidly 
elevate your blood pressure levels.
Additionally, if you're taking 
hypertension medications, drinking will 
also diminish the effects of the 
medicine. Hence, it will be rewarding if 
you limit your alcohol intake.
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07 PUT DOWN THAT 
CIGARETTE 
Nothing can worsen a person's blood 
pressure condition like smoking.
Hypertension damages arterial 
lining. On top of that, when you 
smoke, you add more damage to it.
Just like drinking, smoking reduces 
the effects of medicines too. Hence, 
it'll be best if you just put down that 
cigarette.
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08 AVOID STRESS 
Like all the previously mentioned 
unhealthy habits, stress is also a 
catalyst for hypertension.
There will always be something in 
your life which will cause stress. 
However, you can cope up with your 
stress by practicing deep breathing, 
yoga, or meditation.
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09 LIMIT YOUR CAFFEINE INTAKE 
If you are an everyday coffee drinker, 
you may notice almost no changes in 
your B.P levels due to tolerance. 
However, you may get blood pressure 
spikes when you occasionally drink 
coffee.
Additionally, if you're a sufferer of 
hypertension problem, consult your 
physician about whether you should 
limit or stop caffeine intake.
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10 CHECK YOUR BLOOD PRESSURE 
Keeping a check on your blood 
pressure levels is very crucial. It will 
help you understand whether all the 
lifestyle changes you're making are 
working. 
If you’re having hypertension, 
checking your blood pressure should 
be a priority.
Also, your doctor will be able to 
understand your condition more 
quickly.
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CONCLUSION
It can get a little overwhelming to do all of it at once, but taking little 
steps one at a time can help you reach the ultimate goal of 
controlling hypertension.
If you are diagnosed with hypertension, please don't panic. Instead 
visit a doctor and get yourself checked first. 
It would be beneficial if you started making healthy lifestyle changes 
too. 
Hypertension is treatable. Please follow the tips mentioned above. 
Your condition will surely improve, and you'll live a healthier life.
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Thanks!
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SOURCE: 
How to Manage Hypertension
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