17/05/2025
World Hypertension Day: 17th May. High Blood pressure is a silent killer. Often without symptoms, hypertension significantly increases the risk of heart disease, stroke, and kidney failure. Early detection saves lives — Know Your Numbers, Control Your Pressure.
1. Reduce Salt Intake: Limit sodium to less than 2,300 mg per day. Avoid processed and packaged foods.
2. Eat a Balanced Diet: Follow the DASH (Dietary Approaches to Stop Hypertension) diet, rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy.
3. Exercise Regularly: Aim for at least 30 minutes of moderate activity (like brisk walking) most days of the week.
4. Maintain a Healthy Weight
5. Limit Alcohol: Drink in moderation: up to 1 drink per day for women, 2 for men.
6. Quit Smoking: Each cigarette increases blood pressure temporarily
7. Manage Stress: Practice relaxation techniques such as deep breathing, meditation, or yoga.
8. Limit Caffeine: Caffeine can cause short-term spikes in blood pressure
9. Monitor Your Blood Pressure at Home
10. Take Medications as Prescribed: If lifestyle changes aren’t enough, follow your doctor’s advice on medication.
