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How to control high blood pressure
27 Jan' 21

How to control high blood pressure

 


If you've been told you have high blood pressure, you may be concerned about taking medication to lower your levels. In order to treat your high blood pressure, you must change your lifestyle. You may be able to prevent, delay or lessen the need for medication if you successfully regulate your blood pressure with a healthy lifestyle. 

Here are ten lifestyle adjustments you may do to lower and maintain your blood pressure. 

 

1. Lose weight and keep an eye on your waistline:

As people gain weight, their blood pressure often rises. Being overweight can also induce sleep apnea, which elevates your blood pressure even more. One of the most beneficial lifestyle adjustments for managing blood pressure is weight loss. If you're overweight or obese, losing even a tiny amount of weight can help lower your blood pressure. In general, each kilogram (2.2 pounds) of weight you lose lowers your blood pressure by roughly 1 millimeter of mercury (mm Hg). Aside from losing weight, you should also keep an eye on your waistline. Carrying excess weight around your waist can increase your chances of developing high blood pressure. 

Generally speaking: 

  • If a man's waist circumference is larger than 40 inches, he is at risk (102 centimeters). 
  • If a woman's waist measurement is greater than 35 inches (89 centimeters), she is at risk.


2. Exercise on a regular basis: 

If you have high blood pressure, regular physical exercise — such as 150 minutes per week or around 30 minutes most days of the week — can drop it by 5 to 8 mm Hg. It's critical to maintain consistency because stopping exercise can cause your blood pressure to rise again. Exercise can assist you to avoid developing hypertension if your blood pressure is high. If you already have hypertension, regular exercise can help you lower your blood pressure to more manageable levels. 

Walking, jogging, cycling, swimming, and dancing are all forms of aerobic exercise that can help you lower your blood pressure. You can also try high-intensity interval training, which is alternating brief bursts of intensive activity with lighter activity rest periods. Strength exercise can also help you lower your blood pressure. At least two days a week, including strength training workouts. Consult your doctor about starting an exercise routine. 


3. Eat a balanced diet: 

If you have high blood pressure, eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy products while avoiding saturated fat and cholesterol can drop your blood pressure by up to 11 mm Hg. Dietary Approaches to Stop Hypertension (DASH) is the name of this eating strategy.

It's not easy to change your eating habits, but following these guidelines will help you accomplish so: 

Keeping a food journal is a good idea. Even if it's only for a week, writing down everything you eat might reveal a lot about your genuine eating habits. Keep track of everything you eat, how much you consume, when you eat it and why you eat it. 

Consider increasing your potassium intake. Potassium can help lower blood pressure by counteracting the effects of salt. Foods like fruits and vegetables, rather than supplements, are the finest sources of potassium. Consult your doctor to determine the appropriate potassium amount for you. 

Be a wise shopper when you go shopping. When you're shopping, read the labels on the foods you buy and stick to your healthy eating plan even when you're eating out. 

 

4. Eat a low-sodium diet:

If you have high blood pressure, even a minor reduction in salt in your diet can enhance your heart health and lower your blood pressure by 5 to 6 mm Hg. 


The impact of sodium on blood pressure differs depending on who you ask. Limit sodium intake to no more than 2,300 milligrams (mg) per day. For most adults, however, a lower sodium consumption of 1,500 mg or less per day is preferable. 


Consider the following suggestions to reduce sodium in your diet: 

  • Read the labels on the foods you buy. If at all possible, substitute low-sodium foods and beverages for your regular purchases. 
  • Reduce your intake of processed foods. Natural foods have only a little quantity of salt. The majority of sodium is added during the manufacturing process. 
  • Don't use any salt. The sodium content of a level teaspoon of salt is 2,300 mg. To add flavor to your cuisine, use herbs or spices. 
  • Take it slowly at first. If you don't think you'll be able to dramatically reduce your sodium intake overnight, reduce it gradually. Over time, your palate will adjust. 

 

Also read  What makes hypertension a silent killer ?

 

5. Keep your alcohol consumption to a minimum:

Alcohol has both positive and negative health effects. You can potentially lower your blood pressure by 4 mm Hg by drinking alcohol in moderation one drink per day for women, two drinks per day for males. 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor equals one drink.


6. Give up smoking: 

For many minutes after you finish smoking a cigarette, your blood pressure rises. Smoking cessation aids in the restoration of normal blood pressure. Quitting smoking can help you live a healthier life by lowering your risk of heart disease and improving your overall health. People who give up smoking may live longer than those who do not. 


7. Limit your caffeine intake:

The impact of caffeine on blood pressure is currently being disputed. Caffeine can elevate blood pressure by up to ten millimeters of mercury in persons who use it seldom. Coffee drinkers, on the other hand, may have little or no influence on their blood pressure.


8. Relax and de-stress: 

High blood pressure may be exacerbated by chronic stress. To determine the impact of persistent stress on blood pressure, more research is needed. If you react to stress by eating unhealthy foods, consuming alcohol, or smoking, it can contribute to high blood pressure. Take some time to consider what makes you stressed, such as work, family, finances, or illness. Consider how you can eliminate or lessen stress once you know what's generating it.


9. Keep a close eye on your blood pressure at home and see your doctor on a frequent basis:

Home monitoring can assist you in keeping track of your blood pressure, ensuring that your lifestyle modifications are working, and alerting you and your doctor to potential health issues. Blood pressure monitors are commonly available and require no prescription. Before you start, talk to your doctor about home monitoring. It's also important to see your doctor on a regular basis if you want to keep your blood pressure under control. If your blood pressure is under control, ask your doctor how often you should have it checked.


10. Seek assistance:

Family and friends who are supportive can help you improve your health. They may motivate you to take care of yourself, drive you to the doctor, or join you in an exercise program to help you maintain healthy blood pressure. 

Consider joining a support group if you discover you need more help than your family and friends can provide. This may connect you with people who may provide you with emotional or moral support as well as practical advice on how to deal with your disease.

 

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