Hi, I’m Dr. Prasoon. High BP, a disorder that was once known only to adults. Even young people over the age of 25 now have high BP. In this video, I am talking about 7 things to avoid high BP. If you can do at least 4 out of the 7 points, that I’m going to mention in this video, you will be able to control your BP Welcome to Dofody, so let’s get started.
#1 – The first point is to reduce the amount of salt in the food we eat. The average salt intake of a Keralite or Indian is 8 grams. If the amount of salt you normally consume is reduced to 2 grams to 3 grams, we can stop our BP from rising further. So, You should avoid, bakery products, pickles, pappads. home cooking can reduce the amount of salt that you consume daily. The more salt you consume, it will increase your taste, as well as your BP.
#2 – reduce the amount of fat in your diet. All you need to do is reduce the amount of oil you use, reduce the amount of fried items, avoid bakery foods, and avoid packaged foods. It is high in trans fat. Reduce Saturated Fat,
I have made a video on this topic and you can see that Here.
#3 – reduce or avoid alcohol altogether. Conversely, people who regularly drink alcohol have higher BP and heart rate. They are more likely to develop not only high BP but also other heart diseases.
#4 – Reduce the amount of carbohydrates we get from food. I know a man who eats rice 3 times a day. If you need 2500 to 3000 calories a day, you may be getting 4000 to 5000 calories from the food you are eating now. You get that much energy, and then if you don’t exercise that energy will go into the body as full fat.
Because of this reason, the heart has to pump more blood, which in turn increases the risk of heart attack and high BP. measure how much energy your body needs based on your age and eat only foods that have that energy. Avoid overeating as much as possible.
#5 – Maintain a normal weight. You can use BMI for that. Stay below BMI 25. Find the weight in kilograms, find the height in meters, Now find the square of your height in meters. You can do this by multiplying your height with your height. Now divide your weight in kilograms with the square of your height (In meters). This will give you your BMI or body mass index. You will also see a BMI calculator link Here. BMI can be detected by measuring your height and weight. If your BMI is below 25, you may not have high BP.
#6 – The 6th point is exercise. Exercise for half an hour every day. 5 days a week. There are many benefits of exercise. 1 – It can increase good cholesterol, also known as HDL cholesterol. It’s good to keep it that way. 2 – It helps you lose weight. 3 – People who exercise regularly can keep their BP low.
They can also take care of heart-related diseases. I have made a video to help you learn how to get started if you have not started exercising yet. You can now see the link to that video Here. Watch that video too.
#7 – Changes in your behavior. People with more stress and people with more tension are more likely to have high BP. Then you can meditate, do yoga to avoid all the stress, avoid further verbal arguments or beatings, and make sure your sleep is right.
Make sure you get at least 6 to 8 hours of sleep every night. If you have any problems with sleep, I have made another video to solve it, watch it too. If you pay attention to at least 4 of the 7 things mentioned today, you can keep your BP at normal levels and you will not be afraid of getting high BP.
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