Control your abnormally high vital sign with healthy eating and lifestyle habits

We all are hearing this from our childhood to eat proper food, eating time, and health always comes first. With the busy lives we’re living in today’s time, we prefer on-the-go, snackable munchies and fast food. Our bad eating habits and lifestyle have an immediate impact on our health and body. Hypertension, which is additionally known as high blood pressure, affects almost 1 in 3 Indians and accounts for 27% of deaths within the country affecting 45% of people in the 40-69 age group as per a WHO report. If we start taking an account what we eat, these figures are often easily reduced and controlled.

Healthy eating and lifestyle

Healthy eating and exercise habits are the simplest and most long-term solutions to hypertension. A step towards healthy eating and a far better lifestyle goes a long way in managing and preventing hypertension. Research also shows that adopting a healthy diet, being physically active, reducing alcohol intake, and achieving a healthy weight can all contribute to lowering vital signs. The sooner you adopt a positive lifestyle the greater the benefits you can start recognizing in your body. Lowering your salt intake and eating whole foods that are high in nutrients and antioxidants are seen as keys to lowering your vital sign through diet.

DASH Diet: the healthy way to lower your blood pressure

The DASH diet is predicated on research studies, and dietary approaches to prevent Hypertension, and has been proven to lower vital signs, reduce cholesterol, and improve insulin sensitivity. The DASH diet eating plan may be a diet rich in fruits, vegetables, and low-fat or nonfat dairy. It includes whole grains; lean meats, fish and poultry; nuts and beans. It’s high in fiber and low to moderate in fat. it’s a healthy way of eating, designed to be flexible enough to satisfy the lifestyle and food preferences of most people. Diet provides nutrients, like potassium, calcium, and magnesium, all of which are related to lower blood pressure.

Choose your food wisely

Foods that are rich in inflammation-fighting antioxidants, fiber, and essential nutrients must be included in your meals. Whole grains, like oatmeal, whole wheat, and quinoa. Colorful vegetables, like dark leafy greens, tomatoes, sweet potatoes, and carrots. Dark-colored fruits, like black grapes, cherries, and plums. Lean protein, like fish, chicken, and vegetable protein. Nuts, seeds, and legumes. vegetable oil and extra-virgin olive oil are some of the foods that can be safely consumed and help in managing blood pressure.

Limit fat to assist lower blood pressure

Limit your intake of fat, especially saturated fat. Reducing the quantity of fat, you consume may lower your vital sign and promote weight loss, which further reduces hypertension. one more reason to control the amount and type of fat that you eat is that high blood pressure increases the risk of arteriosclerosis or the hardening of the arteries. Limit saturated fats that are in animal products like the fat in meats, butter, cheese and milk products. Being overweight or obese also makes hypertension worse. As your weight increases, your vital sign goes up, too. The reverse also holds true, as you reduce, your vital sign goes down. Losing as little as 2 kgs can reduce hypertension. The more weight you lose, the lower your vital sign can go.

Cure it the calorie care way

Regular exercise, proper sleep and a coffee sodium diet go a long way in keeping your blood pressure in check. Reducing sodium and sugar intake is often difficult and this is where calorie care helps you cut back on them by providing a variety of meals designed with no added sodium and sugar. a perfect meal for people with hypertension. Our team of creative chefs and dieticians work together to make sure that your meal is not just healthy, but also tasty and varied. Each meal, made using the best ingredients, is meant to provide balanced nutrition – a judicious mix of carbohydrates, proteins, and high-fiber, low-fat with minimal-cholesterol content. Choose or make your own meal and obtain it delivered to your doorstep without any hassle. Eating healthy and right is certainly one of the natural ways to lose weight in a long run and manage blood pressure by killing the silent killer.