10/02/2026
Healthy Heart, Happy Life – Keep Your BP Right.
1. Diet Control:
-Reduce salt: Keep daily salt intake below 5 grams.
-Eat more fruits and vegetables: Foods rich in potassium (banana, potato, spinach, cucumber) are beneficial.
-Limit fast food, oily, and sugary foods: Reduce chips, snacks, sweets, and fried foods.
-Choose whole grains and low-fat dairy: Opt for healthier alternatives.
2. Weight Management:
-Losing excess weight can significantly help in controlling blood pressure.
-Regular physical activity such as short walks, cycling, or yoga is helpful.
3. Exercise:
-Aim for at least 150 minutes of moderate exercise per week (e.g., brisk walking, swimming, cycling).
-Regular exercise keeps both your heart and blood vessels healthy.
4. Limit Smoking and Alcohol:
-Smoking and excessive alcohol raise blood pressure.
Keep alcohol consumption limited.
5. Stress Management:
-Meditation, deep breathing, yoga, or hobbies can help reduce stress.
Ensure good sleep of 7–8 hours per night.
6. Medication:
-Take blood pressure-lowering medications exactly as prescribed by your doctor.
-Do not stop medicine suddenly without consulting your doctor.
7. Regular BP Check:
-Keep a blood pressure monitor at home and check BP regularly.
-See a doctor if BP is 140/90 mmHg or higher.
