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What makes you feel concerned about your loved ones? Is it something to do with their frequent eating out, that too salty and oily food, staying up late or taking to smoking and drinking, or leading a very sedentary life with little physical activity?
These bad eating and sleeping habits coupled with lack of exercise can induce a long list of ailments. Hypertension is probably one of the most common lifestyle diseases that afflicts most urban dwellers.
Hypertension, the ‘silent killer’, can be easily prevented or managed if we make a conscious decision to keep our eating practices in check and include simple physical activities in our daily life. When we start doing this, we are on our way to health and happiness.
About 33% of urban Indians have been diagnosed with hypertension and only one-fifth of them have their blood pressure under control, which is alarming as hypertension is the leading cause of several life-threatening ailments like heart disease, kidney failure, etc.
The actual cause of hypertension in more than 90% of those diagnosed with high blood pressure is unknown but there are several risk factors, like the ones listed below, that can trigger a spike in your blood pressure.
These risks indicate positive changes to be done at our end in order to reverse them. And changing your diet is one of the easiest way to prevent and manage hypertension.
Meet DASH, a flexible and well-balanced eating plan approach developed based on research studies sponsored by the National Heart, Lung, and Blood Institute (NHLBI, USA.
These studies covered aspects of preventing and managing hypertension. The findings revealed that adopting DASH helped in lowering high blood pressure and improved blood lipid levels (that is, fats in the bloodstream), which further reduced the risk of developing cardiovascular disease.
The DASH diet has been ranked as the best diet for hypertension by the US News & World Report. “DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. Though obscure, it beat out a field full of better-known diets.”
It has been proven that the DASH diet lowers blood pressure and cholesterol, and is associated with lower risk of several types of cancer, heart disease, stroke, heart failure, kidney stones, reduced risk of developing diabetes, and can slow the progression of kidney disease.
The DASH Diet, as you can make out, is mostly a plant-based diet that is rich in fruits and vegetables, whole grains, nuts, non-fat and low-fat dairy products, fish, and poultry to it and you get a plan that is easy to follow and good for your heart. If you are a vegetarian, you can replace fish and poultry with legumes and pulses.
(Source: nhlbi Page 9)
Bringing a change in eating habits can be the toughest task for food lovers. But making small but significant changes can make the shift to the DASH Diet easier than you think.
In addition to changing over to the DASH Diet, it is important that you
Taking a brisk walk in a park, bicycling inside your colony or on quiet roads, gardening, playing badminton, doing household chores, etc. are the simple exercises you can do to get your blood pressure under control.
Here are some suggestions for physical activities that you can easily include in your regular day.
(Source: nhlbi Page 7)
Try adopting these changes in your diet and exercise and see how quickly your high blood pressure comes under control. The resistance to change is only in your mind, so let go of the “I can’t do it” voice in your head and prove to yourself and the world that you can and will fight hypertension and won’t let it ruin your life.
Ivy's Mukta Vati for Hypertension
Ivy's Mukta Vati is an all-natural Ayurvedic blood pressure medicine to reduce hypertension and high blood pressure symptoms. It also purifies the blood and protects the heart and liver.
Benefits of MUKTA VATI
MUKTA VATI is a fast-acting and safe herbal remedy to
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