Do's & Don'ts
Diet & Nutrition
Eat plenty of fresh fruits and vegetables
Choose whole grains over refined grains [eg: maida]
Use herbs and spices instead of salt to enhance the taste of food
Consume low-fat dairy products
Include lean proteins like fish and chicken
Don't add extra salt to your meals/salads
Please avoid processed and packaged foods
Please avoid papads, chutneys, pickles
Avoid sugary drinks and sodas, colas
Don't skip meals or eat irregularly
Physical Activity
Exercise regularly for 30 minutes daily
Start slowly and gradually increase intensity
Do warm-up and cool-down exercises
Choose activities you enjoy to do
Take the stairs instead of elevator
Don't exercise immediately after meals
Avoid sudden intense physical exertion
Don't ignore warning signs like chest pain, breathlessness
Avoid exercise in extreme weather
Don't push yourself beyond comfortable limits
Medication
Take medications at the same time daily
Keep a medication schedule or use reminders
Store medications properly as directed
Inform your doctor about all medications that you take
Refill prescriptions before they run out
If you forget that whether you have taken your medication, don’t take another dose immediately. Take your routine dose on the next day.
Never skip or take double doses
Don't stop medication without doctor's advice
Avoid taking someone else's medication
Don't mix medications without consulting doctor
Never adjust dosage on your own
Lifestyle Habits
Get adequate sleep (7-8 hours)
Practice stress-reduction techniques, meditation
Maintain a healthy weight
Stay socially connected
Keep a positive attitude
Don't smoke or use tobacco products
Avoid excessive alcohol consumption
Don't let stress accumulate
Avoid isolation and loneliness
Don't neglect your mental health, talk to friends or an expert
Self BP Monitoring
Check blood pressure regularly at home
Keep a health journal or log
Attend all scheduled doctor appointments
Track your weight weekly
Monitor for symptoms and side effects
Don't ignore unusual symptoms
Avoid skipping regular check-ups
Don't rely solely on how you feel, high blood pressure often has no symptoms
Avoid checking BP immediately after stress