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Keeping blood pressure normalwill avoid many diseases like heart attack, vision loss, kidney disease. Here are some tips that can help youmaintain your blood pressure.

Also Read: 5 Useful Herbs You Can Grow and Use at Home

1. Exercise regularly

Making a habit of exercise is very beneficial in normalizing your blood pressure. It not only gives us energy but also makes us stress-free. You do not need to go to a gym for exercise. You just need to be active by doing brisk walking, jogging, swimming, biking, lifting weights, cycling, and dancing.Exercises regularly to keep your blood pressure under control.

2. Healthy diet

A healthy diet is essential to control blood pressure to the optimum range. Citrus fruits like grapes, oranges, and lemons are effective to manage blood pressure. Fatty fish has significant heart health benefits. Pumpkin seeds are a source of nutrients such as magnesium, potassium, and arginine which relaxes blood vessel and reduces blood pressure. Beans and lentils are rich in nutrients that help to regulate blood pressure. You can also add berries, amaranth, pistachios, carrots, celery, tomatoes, broccoli, and yogurt to control blood pressure.

3. Drink water

For patients who are suffering from automatic nervous system failure, a large glass of water, is a new treatment for their blood pressure abnormalities. Drinking eight glasses of water per day will help lower your blood pressure manually.Adding minerals like magnesium and calcium to water helps in lowering blood pressure. So, make a habit of taking more and more water every day. It will control your blood pressure and your heart healthy.

4. Manage stress

If you are going through hypertension, then meditation is the best solution for your stress management. It involves sitting in a relaxed position and clearing your mind, focusing on one thought. So, by this technique, your mind can stop new thoughts from coming. It affects the body in exactly the opposite ways that stress does. It brings the body to a peaceful state, helps the body to recover on its own, and prevents new damages from the physical effects of stress. Research has shown that those who practice meditation regularly, can get out of stressful situations in less time as compared to those who do not mediate.

There is also another solution of stress management and equally powerful, that is, yoga. Yoga is one of the best ways to beat stress. It is not only a stress reliever but also effective in releasing physical tension. There are many yoga asanas that will help you reduce and manage your stress.

Final words

That is all! The aboveways will bring a new change in your life. Adopt the above tips to reduce your blood pressure, make your life stress free and get a good health. Have a healthy living!

Health is the top priority in everybody’s life.

Where do we really live our lives …? The answer is – Our body. It is the only place we live from birth until death. We can change our city, state, country, or even continent and we can live our lives but not our bodies. We have no alternative place to live. Therefore, protecting the only body and mind we have is at most crucial to us.

Some people have lived their life like, For example,

108 years old Fauja Singh is known to be the world’s oldest marathon. At the age of 89, he took up competitive running and completed it at a distance of 42.16 km in 5 hours 40 mins and 4 seconds in the year 2000 when he was 92 years old. Now, he is healthy and disease-free at the age of 108. Now at the age of 108, he is healthy and has no disease. He is a strict vegetarian
Adnan Sami reduced weight from 206 kgs to 76 kgs with his dedication to diet and lifestyle changes in 11 months.
Hence the message says “You look what you are”.

Acceptance or rejection of obesity and aging is the mindset. Mindsets can range from “Live to eat” to “Eat to live”. It is up to us to choose the way we live and look. It is not only what we eat but why we eat is the question we ask ourselves? The primary goal of any existence on earth is “to live, reproduce and evolve.”

Three whites in our food are the killers

1) White rice 2) Sugar 3) Salt.

For primitive animals survival itself is a major challenge, because they are subject to the strict rule of natural selection, which is “survival of the fittest.” Owing to natural selection, an obese lion or a severely wounded animal has no life. Yet in many cases, humans have somehow bypassed this rule and escaped from it by building homes to protect them from adverse climatic changes.

Perhaps storing enough food during the year to prevent food scarcity. Nature has thus taken a different direction to bring people under natural selection and therefore human beings are now victims of sedentary life and other health issues depending on lifestyle.

Living organisms, including humans, require 3 main survival ingredients:

1) Air 2) Water 3) Food.

Above all, air requirement is first and foremost. Food demand is, therefore, less so in terms of quantity. Yet people have made it reverse and are consuming more and more food and less air.

Our stomach has much greater capacity compared with the body’s requirement. Hence we should eat less, and not fill the stomach. Any extra food that goes into the stomach will be processed and added to the fat stores if not used by the body.

Fat so it remains in the subcutaneous tissue remains more or less inert and is of cosmetic value. But when the same fat enters the viscera or the blood vessel it causes chronic inflammation and ultimately disease. Hence cardiovascular diseases are considered to be inflammatory. So the question is do you feel hungry even after getting enough food?

Some people are more craving for food. Vegetarians have been seen to live longer than non-vegetarians. so generally to be vegetarian is recommended. Heavy eaters have a short life span compared with light eaters. In a Debamita Chatterjee experiment in mice, it was shown that a low carbohydrate diet harbors a distinct population of gut microorganisms that help prolong life. This is the same as the probiotic theory.

The three whites in our food are killers:

White rice
Sugar
Salt
Ragi and Jowar have been known to be a very good staple food. Maida flour is bleached with a chemical called “alloxan” which results in diabetes and cancer in a person. Among non-vegetarian food, sea fish is superior.

Lean protein is also good for your health. Among the fatty acids, Omega-3 is anti-inflammatory and Omega-6 is a pro-inflammatory. It is advisable to avoid oils that contain a high amount of saturated fats, trans fats, and how many times a person should eat? The answer to this question is 5-6 mini-meals a day.

Fat and carbohydrates are usually the ones in our diet which are easily stored in the body. Therefore it is best to eat small quantities of carbohydrates and fat. Proteins, vitamins, minerals, and trace elements are the nutrients that are not easily stored, and hence it should be consumed in sufficient amounts daily. Seek advice from Top Dietitian Nutritionists In Bangalore at Aster CMI Hospital in Hebbal.

Our body assimilates food that is homogeneous to the structural framework of our body. Therefore, we need to eat what is homogeneous to our body so that whatever we consume reaches the endpoint of cell metabolism, i.e., mitochondrial metabolism, and does not get trapped in and stored between. In that case, our body will become a dustbin with heavy deposits.

Every meal that we eat should have 5 parts in the appropriate proportion to call it a balanced diet. It has been seen that an obese person has fewer oxygen stores in his body and hence desaturates much earlier than his normal-weight counterpart. It is an experience by all the healthcare professionals that it is difficult to treat an obese person compared to the normal weight. Due to chronic starvation for centuries Indian genes have gone into a mode of storing the food in our body and managing the BMR (Basal metabolic rate) low.

Therefore it is easier to be half-starved due to our genetic nature. Compared with controlled feeding, overfeeding causes leptin and insulin resistance. A person with insulin resistance cells remains an inflammatory amount of Omega-6s. All stated and done, no oil is good for health in higher-quantity. Healthy young adults are allowed to eat less than 33 grams of oil a day, which is less than 1 liter per month. Rotation of the kind of oil has shown to be cardioprotective.

Drinking plenty of water keeps you healthy. Eating food with higher potassium and low on sodium keeps diseases away. We should include at least 25% of our food which is uncooked, like green salads, sprouts, and fruits.

We should also eat live food because we are alive, and not cook it and kill much of its nutrients before eating it. A healthy intestine is essential for a healthy body. Food consumed must be flushed out of the system in the next 24 hours i.e., less than 24 hours of gut transit time. It is possible by having high fiber and water in your diet.

An indicator of diseases to come is a persistent high colored urine and hard stools. It takes 20 minutes for the brain to realize that the stomach is sufficiently full. So eating slowly is a healthier way to go about it. TV viewing during a meal has been well reported to be associated with a higher prevalence of obesity and related diseases. Obesity is the mother of all lifestyle disorders and hence our goal should be to keep obesity away. Sleeping for about 7 hours a day is important, as the body sets its hormones and the whole system to get back to work by the next morning.

It is recommended to perform the regular exercise of around 22 to 25 days in a month. 60 minutes a day of which a balanced person is recommended for around 30 minutes of aerobic exercise. It is necessary not only to have a healthy body but also a healthy mind.

Yoga is one of the best ancient methods known to mankind, helps to keep a person self-fit and rejuvenated. Nowadays, worldwide, Yoga is believed as the most important way to limit diseases and not to just achieve a disease-free body, but also have positive wellness and spirit in life.

The total amount of blood in the entire body at any given point of time is equal to the blood flowing in the chest cavity alone. It is one of the reasons why breathing in any yoga pose has such a prominent place. It is believed by Yogis that breaths are the connecting relation between the body and the soul. Everybody thinks of changing the world, but nobody wants to change himself or herself.

Non-communicable diseases typically account for 35 percent of any OPD. Up to 60 percent of deaths in society are due to diseases linked to non-communicable and lifestyle. Hence, having a healthy lifestyle is of utmost importance to avoid these diseases. 25 percent of Chennai’s population is estimated to be already diabetic. Thus it is estimated that 50 percent of the population of India will be diabetic by 2050.

We can not build a strong Nation with 50 percent of the sick population. So prevention is the most cost-effective solution to the problem. Indian population has been working hard for a healthy lifestyle environment. Yet recently we are also moving rapidly towards lifestyle-related diseases. Let us proceed but not get derooted from our core values with the world. Our values are our strength.

Get in touch with Aster CMI hospital which is one among the Best Dietitian and Nutrition Hospital in Bangalore.