High blood pressure is also known as hypertension. It is a serious medical condition that can result in heart attacks, strokes, and can even lead to death. Hypertension is known as ‘silent killer’ as it generally displays no symptoms.
About High Blood Pressure or Hypertension
The normal range of blood pressure is 120/80 mmHg – 140/90 mmHg and any reading above this range is termed as hypertension. So why is hypertension dangerous? Hypertension makes the heart pump harder to push blood to the organs of the body which can result in stroke or heart failure. Untreated hypertension is a major cause of kidney failure and atherosclerosis – condition where the walls of the arteries harden.
What are the causes of Hypertension?
There is no definite cause of hypertension. The common kind of high blood pressure is known as primary hypertension; this tends to grow over the year.
There are people who have high blood pressure which is the result of the underlying situation. This is the type of hypertension which is known as secondary hypertension which generally appears suddenly and results in higher blood pressure as compared to primary hypertension. The different condition that results in secondary hypertension are:
- Kidney problems
- Adrenal gland tumors
- Obstructive sleep apnea
- Problem in blood vessels
- Thyroid problems
- Illegal drugs like amphetamines and cocaine
- Certain pills such as cold remedies, birth control pills, decongestants, etc.
- Chronic use of alcohol
Controlling hypertension through Yoga
No want wants to suffer from hypertension, to avoid this you need to maintain a balance in your body. While healthy diet results in maintaining the body’s balance, it is not the only thing that maintains the balance. So what is another way to control hypertension? The answer to this question is Yoga.
Yoga asana is an exercise that involves deep and conscious breathing at the same time synchronizes the movements of the body. Yoga asanas can help in controlling the blood pressure naturally mainly by reducing the stress. Yoga asanas can appease the nerves and helps in slowing down the abnormal rate of heart. It also helps in boosting the immunity and decreasing the occurrence of heart issues such as strokes and heart attacks.
When looking for what yoga asanas help in controlling the blood pressure, we will make things easier for you and list down important yoga asanas that will help you control your high blood pressure
This is also known as Diamond Pose and can be done even after having your lunch or dinner. It is helpful in controlling obesity and boosts the flow of blood to the lower abdomen.
It is also called as Child Pose, and it is helpful in relieving the fatigue and stress. It also regulates blood circulation of the body.
This yoga pose is also known as Forwarding Bend Pose that helps in decreasing the fatty deposits in the abdominal area, hence facilitating in weight loss. It also acts as a great way to burst stress and maintain the high blood pressure.
It is also referred as Easy Pose, and this meditative pose helps in calming the body and mind. It is helpful in decreasing hypertension or blood pressure because it balances your body and mind.
This pose is known as Bound Angle Pose, and it helps in stimulating the heart and result in enhanced blood circulation of the body. It also elevates the fatigue and stress.
Diet Recommendation for hypertension:
We can avoid high blood pressure and avert heart attacks by just taking care of our daily meals, activities, stress etc. in short keeping a check on our lifestyle.
- Reduce your sodium intake
- Eat more whole grains
- Consume lean protein
- Increase vegetable and fruit intake.
- Limit sugary treats
- Avoid alcoholic and caffeinated beverages.
Sample Diet Plan for Hypertension
- Early Morning: Lukewarm lemon water with fenugreek seed/ coconut water
- Breakfast: Poha/ upma/ daliya/ chapatti with vegetables + milk/ milk products
- Mid-Morning: Fruit/ soup/ coconut water/ fruit chaat/ Roasted chana
- Lunch: Chapati 2/ Rice one katori, dal 1 katori, Paneer/ non-veg 50 gm, Vegetable, salad
- Evening snacks: Tea/ coffee/ lime juice, fiber biscuits/ sprouts/ roasted chana/ brown bread vegetable and paneer sandwich
- Dinner: Same as lunch, avoid rice only
- Post Dinner: Milk 200 ml with one pinch of cinnamon powder.
It’s important to manage stress well. Regular Yoga, deep breathing, meditation can help relieve the stress effectively. Staying active through the day or indulging in any type of activity/ sport can keep stress levels under check.
With the balanced combination of diet and yoga asanas, one can significantly reduce the blood pressure level and live a healthy life.