बिना दवा हाई बीपी करें कंट्रोल

By Powers Mind Desk 25 Aug 2025

हाई ब्लड प्रेशर आज आम समस्या है। यह दिल, दिमाग, किडनी को नुकसान पहुंचा सकता है। WHO के अनुसार 1.28 बिलियन लोग इससे प्रभावित हैं।

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युवाओं में भी हाई बीपी बढ़ रहा है। कारण हैं खराब खानपान, तनाव और कम शारीरिक गतिविधि। तीन बदलावों से इसे हफ्तेभर में कंट्रोल करें।

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प्रोसेस्ड फूड और चीनी कम करें। कोल्ड ड्रिंक, बिस्कुट, केक जैसे खाद्य पदार्थ इंसुलिन रेजिस्टेंस और सूजन बढ़ाते हैं, जिससे बीपी बढ़ता है।

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साबुत अनाज, हरी सब्जियां, लो-ग्लाइसेमिक फल (सेब, बेरीज), मेवे, दालें खाएं। इनमें पोटैशियम, मैग्नीशियम, फाइबर बीपी को संतुलित रखते हैं।

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एनएचएस के अनुसार, रोज 5 भाग फल-सब्जियां खाएं। प्रोटीन और मछली (सालमन, मैकेरल) डाइट में शामिल करें। यह बीपी कंट्रोल में मदद करता है।

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टेबल साल्ट कम करें, सी सॉल्ट का सीमित उपयोग करें। अधिक सोडियम बीपी बढ़ाता है। रोज 6 ग्राम से कम नमक लें।

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ज्यादा नमक दिल का दौरा और स्ट्रोक का खतरा बढ़ाता है। डाइट में बदलाव से हफ्तेभर में बीपी में सुधार दिख सकता है।

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गले की खराश और काफ को चुटकियो में भगाए

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