Diet And Exercises To Manage Your Hypertension
Hypertension, also known as high blood pressure is a condition related to the cardio vascular system. Blood pressure is the pressure exerted by our heart while it pumps the blood towards the organs and also the peripheries of our body and is felt within the blood vessels. The normal blood pressure recorded is usually 120/80mmHg and this can fluctuate 10 per cent both sides. When the blood pressure is significantly low we call it as hypotension and when it is high we call this condition as hypertension. Hypertension is quite different from stress, anxiety and tension, although at times they might be a contributing factor for causing hypertension. Besides this mental and psychological causes there are many other physical and physiological causes as well in the causation of hypertension.
One of the major reasons for high blood pressure are wrong dietary habits, lack of physical exercise and poor sleep. Due to these lifestyles related issues, we see hypertensive tendencies in much early in life. After the age of 40, we usually see the tendency for essential hypertension among people who have not adopted these healthy routines in their early life.
Dietary Approach for Managing Hypertension
The below are some of the dietary tips one must adopt in managing hypertension
Focus on taking potassium rich foods (banana, apple, greens), Vitamin C (Amla, lemon), nitric oxide (garlic, beets, cinnamon, red cabbage, watermelon, pomegranate, hibiscus teas) and other natural anti-oxidants and nutraceuticals such as coenzyme Q10 (nuts, soya, legumes).
Reduce intake of calories, salt and sugar. Avoid refined and fried foods (those that are high on Omega 6 and trans fats).
Practice intermittent fasting for 14-16 hours or alternate days or short fasting on thin soups prepared out of natural herbs and spices or juices are ideal to reduce damage to the blood vessels.
Avoid incompatible food combinations such as protein and carbohydrate for a meal etc.
Foods that are diuretic in nature such as ashgourd, coconut water, celery juice, green juices etc. helps to improve the kidney functions and to flush out the excess water from our system.
L Arginine, an amino acid found in many food items are very important to keep the systolic blood pressure low. Foods that contain L Arginine are pumpkin seeds, Sesame seeds, walnuts, almonds, peanuts, chickpeas, Milk and White meats.
Water intake is also extremely important to keep the blood pressure at optimum range.
Exercises for high blood pressure
A 30 minutes of moderate to vigorous aerobic exercise on most days of the week is recommended for maintaining a good cardiovascular health. Aerobic exercise improves heart and lung fitness and can impact many of the risk factors for heart disease.
Walking is an enjoyable, safe, and easy work out that uses large muscles in a continuous, rhythmical manner over time.
Stair Climbing helps to work against gravity. Heart health benefit can be achieved when you aim to reach between 60 and 85 percent of your maximum heart rate. Climbing stairs is an easy way to get into that target range. To find your maximum heart rate, subtract your age from 220.
Biking The pumping motion of the large muscles in your legs is a great aerobic exercise for your heart which helps to improve circulation from lower extremities.
Swimming for 2-3 hours a week will give you all the aerobic heart health benefits you need. Swimming also puts less stress on your bones and joints.
Tai Chi - Tai chi is an ancient Chinese form of exercise based on the martial arts. It uses slow rhythmic body movements combined with deep breathing and concentration, which is why it’s also called a "moving meditation." This exercise routine is great for both mind and body, including heart health.
Yoga and cooling pranayama are highly effective in reducing the blood pressure. There are therapeutic practices in both yoga asanas and pranayama that help to fight or prevent hypertension.
Stress management techniques are also beneficial. This would include breath awareness meditation, body walk meditations, music meditations, chanting, etc.
Dr Manoj Kutteri, CEO & Medical Director, Atmantan Wellness Centre
