World Hypertension Day: No need for pills, know 5 easy ways to control blood pressure

World Hypertension Day or World Hypertension Day is celebrated every year on 17 May every year. The purpose of celebrating this day is to spread awareness among people about Hypertension i.e. high blood pressure disease called silent killer. The problem of high blood pressure is common all over the world including India. Globally, 1.13 billion people suffer from high blood pressure. According to WHO , This number is two-thirds of the world’s population.

Hypertension is a condition which silent killer It is known as a disease because it does not show any symptoms in the beginning. If you have a problem with high blood pressure, then obviously you must be taking high BP medicine every day. Once you start taking the medicine, it doesn’t go away for the rest of your life. Taking medicine on time everyday is really a tension.

Dr Amit Malik, Director, Department of Cardiology at Max Hospital, Ghaziabad. According to, you can reduce high blood pressure even without taking medicine. You can easily control high BP by making the five simple changes mentioned below in simple lifestyle.

reduce sodium in diet

The biggest cause of hypertension is the increase in the amount of sodium in the body. Therefore a reduction in sodium in the diet can improve your heart health and reduce blood pressure by 5 to 6 mm/Hg. Limit sodium to 2,300 mg per day. For this, you should eat less processed food items, instead of adding salt on top of the food, use spices.

exercise regularly

regularly in a week 150 minutes of physical activity By doing this, blood pressure can be reduced by 5-8 mm/Hg. If you stop exercising, your blood pressure will rise again. You can also dance with walking, cycling, swimming to reduce blood pressure. Strength training also helps lower blood pressure. So try to practice strength training at least two days a week.

have a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure by up to 11 mm Hg. Changing your eating habits is not easy. But what you eat, how you eat, when you eat should be monitored. Try increasing the potassium in your diet. This will help reduce your sodium level. Vegetables and fruits are excellent sources of potassium. You can include these regularly in your diet.

quit smoking

you drink raises your blood pressure for several minutes after the cigarette is over Is. Quitting smoking can bring your blood pressure back to normal. The best part is that it reduces the risk of heart disease. Explain that people who quit smoking can live longer than those who have never quit smoking.

reduce stress

Stress can be caused by many things. So first try to find out what is causing you to feel stressed and then find ways to reduce it. If you can’t manage to de-stress, focus on the things you can control. Apart from this, take time for some activities of your choice along with getting enough rest. Sit still and take deep breaths for a few minutes every day good way to reduce stress Is.