I am suffering from hypertension last two years how can manage my blood pressure & my weight.
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Dear Lybrateuser, - You can manage your blood pressure & weight by dietary changes, regular exercise, proper sleep & by reducing stress - have a salt restricted diet, avoid fried, processed & junk foods, pickles, papads, namkeens, restrict tea, coffee to 1-2 cups per day if you have more, avoid alcohol & smoking if you do - have more of fibre containing foods such as vegetables, fruits, whole grains instead of refined ones, legumes, peas, sprouts, low-fat milk and dairy products - have heart healthy fats as in olive, canola or sunflower oil for cooking, fish such as tuna, salmon, mackeral, avocados, a handful of nuts, flax & chia seeds - include a protein food in each of your meals and also as a snack in-between meals to keep you full for a longer time & to reduce calorie intake leading to weight loss - reduce the portion size of different foods in your meals, have smaller meals & a snack or two in-between meals - have water before & after meals so that hunger is reduced & also the food intake - do regular exercise like brisk walking, jogging, swimming, cycling daily for an hour - also do yoga, meditation & deep breathing, listen to light music or follow a hobby to de-stress yourself - sleep well for at least 7-8 hrs at night, keep your sleep & wake up time fixed - consult a dietitian for your exact requirement of calories per day as per your activity level, dietary habits & constitution - monitor blood pressure & weight regularly.
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Hello Managing your weight as well as blood pressure requires a motivation to attain a better health. A balanced diet full of fibrous food like nuts, green leafy vegetables, carrots, broccoli, peas and seeds should be a portion of your meals daily. Excess of sugar, oil and salt are the major causes behind all these lifestyle disorders. Kindly keep a check on these 3 ingredients. Also, wholegrain cereals, pulses and fruits are beneficial in improving the metabolism. Just the diet control is not enough, but exercise should be an unavoidable part of your routine, be it yoga, regular daily brisk walks or swimming. Stress is known to be one of the causes too behind hypertension as well as obesity. Kindly keep your self busy by a hobby or whatever activity that relieves you from stress if any. Homoeopathic medicines are quite effective in the treatment of hypertension as well as overweight/obesity. I suggest you to also consult a good homoeopathic doctor near you.
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