5 Tips to Prevent High Blood Pressure

Rohan, a 35-year-old software engineer, is constantly juggling tight deadlines and stress. His days start early and end late, leaving him with little time for proper meals.

Like many of us, he often grabs quick snacks like vada pav, samosas, and sometimes bread pakoras on his way to work. By evening, he’s usually too tired to cook, so he ends up making instant noodles for dinner.

When it comes to exercise, Rohan always finds a reason to skip it, he’s either too busy, too tired, or just needs to finish some work. Most of his day is spent sitting in front of a computer, snacking on whatever is nearby. Unfortunately, this busy lifestyle, along with stress and unhealthy food choices, is quietly leading to high blood pressure, a serious health issue that affects millions across India.

It’s not just Rohan. Nearly 30% of Indian adults have hypertension, which can lead to serious health problems like heart disease, stroke, and kidney failure. But the good news is, with some simple changes, you can reduce your risk.

Whether you’re like Rohan, rushing through your day with little time to think about health, or just looking to stay on top of things, our health experts at Fitterfly suggest 5 practical tips that can help you keep high blood pressure in control.

Here are 5 easy and effective tips to prevent high blood pressure.

1. Cut Down on Salt

Too much salt can cause high blood pressure. The World Health Organization (WHO) recommends that adults consume less than 5 grams (about one teaspoon) of common salt per day. However, the average Indian consumes more than 10 grams daily.

To prevent high blood pressure, avoid processed foods high in sodium, such as instant noodles, chips, biscuits, soups, sauces, ketchup, salted butter, cheese, papads, salted dry fish, salted nuts/dry fruits, and ready-to-eat meals. Additives like baking soda (sodium bicarbonate), baking powder (a mixture of sodium carbonate and sodium bicarbonate), and monosodium glutamate (MSG) are other sources of sodium in processed foods. Hence, their consumption should be limited.

Any change in our diet, especially reducing salt intake, requires patience and time. It typically takes at least a month for your taste receptors to adjust to lower salt levels. However, once they do, you’ll find that your taste buds become more sensitive, allowing you to truly appreciate the natural flavors of food.

Over time, this adjustment can make meals more enjoyable and satisfying without excess salt. Opt for fresh foods or homemade dishes versions with less salt. Here are a few tips to reduce salt intake:

• Avoid sprinkling extra salt on salad and food
• Use salt alternatives such as lemon juice, fresh herbs, and spices
• Don’t add salt while cooking rice and kneading chapati dough

Enjoy these in moderation, and try making your own version with reduced salt.

2. Balanced Diet

A balanced diet is key to preventing high blood pressure.

• Include a variety of fruits and vegetables in your diet, like bananas, apples, oranges, spinach, broccoli, and carrots. These are rich in potassium, which helps manage blood pressure. Aim for at least 5 servings of fruits and vegetables daily. Include a variety of colors on your plate to maximize nutrient intake.
• Choose whole grains instead of refined grains, such as brown rice, whole wheat chapati, oats, and quinoa. These are high in fiber and low in sodium, which can help reduce hypertension.
• Include sources of lean protein such as lentils, chickpeas, beans, tofu, fish, and chicken. Avoid red meat and processed meats. They are important for muscle health and maintaining a healthy weight, both of which contribute to blood pressure control.
• Choose low-fat or fat-free dairy products like milk, yogurt/curd, and cheese. They provide calcium and vitamin D, essential for heart health and blood pressure regulation.
• Moderately consume healthy fats like olive oil, mustard oil, almonds, chia seeds, and flaxseeds. These are rich in magnesium, which can help lower blood pressure. Avoid foods high in saturated fats, trans fats, and cholesterol. Opt for steamed, grilled, or stir-fried dishes instead of deep-fried, for instance, steamed momos instead of fried, grilled fish instead of fried fish, and boiled or poached eggs instead of fried eggs.
• Reduce the intake of sweets, sugary beverages, and high-sodium processed foods. They can lead to weight gain and higher blood pressure.

3. Regular Physical Activity

Regular physical activity helps prevent high blood pressure. Although making physical activity a regular part of your daily routine can seem challenging initially, with some planning and creativity, it can become a natural and enjoyable habit.

• Begin your day with a 15-30 minute brisk walk or jog. The fresh morning air and sunlight can be invigorating and set a positive tone for the day.
• If you use public transport to commute, get off one stop early and walk the remaining distance.
• Opt for stairs instead of elevators or escalators whenever possible.
• Take short breaks every hour to stand up, stretch, or walk around. Use a standing desk if available.
• Join a local gym or sign up for classes like yoga, Zumba, or aerobics.
• Turn household chores into a workout. Activities like sweeping the floor, washing the car, or rearranging furniture can help you stay active.

4. Maintain a Healthy Weight

Maintaining a healthy weight is crucial for preventing high blood pressure. Body Mass Index (BMI) is a useful tool for determining a healthy weight range. A BMI between 18.5 and 24.9 is considered healthy.

In addition to BMI, waist circumference is also a good indicator. For men, a waist circumference of less than 90 cm and for women, less than 80 cm is ideal for reducing the risk of high blood pressure.

5. Manage Stress

Chronic stress can lead to unhealthy lifestyle choices, such as stress eating, craving for junk food, lack of exercise, and increased alcohol consumption, all of which can elevate blood pressure. Here are some effective strategies to manage stress and prevent high blood pressure:

• Avoid stress-inducing situations like being late, violent news, or stressful media.
• Plan your routine to avoid being late for commitments and avoid contentious discussions.
• Whenever you feel stressed, take a moment to focus on your breathing. Deep breathing can help lower your heart rate and blood pressure, providing a sense of calm.
• Exercise releases endorphins, which are natural mood lifters and stress relievers.
• Practice journaling or sharing your thoughts and feelings with someone you trust. This can help alleviate stress.

If you, too, are following a routine like Rohan in our story, it’s never too late to take control of your health! Start today and take steps to prevent high blood pressure for a healthier future.

How We At Fitterfly Can Help You?

At Fitterfly, our FitHeart program is specifically crafted to address the primary lifestyle-related factors responsible for 90% of high blood pressure cases. With personalized plans, regular monitoring, and expert guidance, we help you achieve a healthier lifestyle and reduce your risk of high blood pressure.

Start your journey to better health today! Contact us at 08047360646 to learn more about our programs and how we can help you prevent and manage high blood pressure.