Healthy lifestyle will help to reduce the hypertension and pre-hypertension ,the effect is more on hypertensive than pre-hypertensive. Even if it wont completely eliminate the need of drugs this will reduce the number of drugs and their required dose.
Dietary modification that may help to reduce the blood pressure are the following
1.Weight reduction
2.Decrease the salt intake.
3.Increased potassium intake.
4.Moderation of alcohol consumption.
5.Healthy diet.
1. Weight reduction.
This is important for reducing blood pressure and heart disease. Even moderate reduction in weight help to reduce blood pressure and increases the insulin sensitivity.With a reduction of 9.2 kg weight loss blood pressure decreases 6.3/3.1 mmHg. Blood pressure may be reduced by 30 minutes of moderately severe exercise such as brisk walking 6 to 7 days a week.
2. Decrease the salt intake.
Reduced salt intake.Effect of reduction in salt intake show individual variation. If the salt intake is reduced to less than 6 gm a day it will decrease the blood pressure and long term risk of heart disease in pre-hypertensive people.
3. Increased potassium intake - Potassium and calcium supplements
Both have mild anti-hypertensive effect. Potassium supplements will also help to reduce the death due to stroke.
4. Alcohol consumption and hypertension.
High alcohol consumption is associated with high blood pressure,reduction in alcohol consumption is associated with low blood pressure.
DASH diet (dietary approach to stop hypertension).
Diet given for 8 week period show promising results.
It will lower the blood pressure in people with high blood pressure.
5. Healthy diet
Diet should be rich in
1.Fruits.
2.Vegetables.
3.Low fat dairy products.
- The effect of diet is augmented by salt restriction to less than 6 gms a day.
- Fruits and vegetables are enriched with potassium ,magnesium and fiber
- Dairy product contain calcium.
