Several people are undergoing from hypertension disease or high blood pressure. In almost every house, someone is struggling with blood pressure and when overlooked or not taken care of it can be harmful to anyone. High blood pressure elevates your chances of having a stroke and heart attack. Thus it is essential to maintain it and keep an eye over your increasing bloop pressure. If you are the one who is suffering from high blood pressure, then there are various things you can do to bring it down or to control it.
Few tip and lifestyle changes can lower down blood pressure. Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle. But there is a big question is how you can control it?
So today our health blog is totally dedicated to high blood pressure patients. In our blog, we are providing different ways to control your raised blood pressure.
What is High Blood Pressure?
Taking about normal blood pressure, it is that intensity at which our heart pumps blood into the arteries and regular reading range between 120/80 mm Hg. When your blood pressure increases, the blood moves through the arteries more forcibly and consequently, this high pressure is put on delicate tissues in the arteries and damages the blood vessels. And when high BP is left untreated, it damages your circulatory system and gives rise many health diseases such as heart attack, stroke and other health threats.
It is also known as the silent killer as usually, there are no symptoms visible earlier and slowly degrade your heart condition. That’s why most of the people are not aware that they are suffering from high blood pressure. Your physical habits and lifestyle choices can put you at a greater risk.
If you’ve been diagnosed with high blood pressure, then follow these tips to control your high blood pressure.
1. Increase Your Physical Activity
You are diagnosed with high bp and the doctor has already prescribed your medicine. Still taking medicine is not enough to control your high bp. There are many other physical activities in which you can involve, this is the best way to lower or control your blood pressure. IWhen you will increase your physical activity or start doing yoga or exercise, your heart health will improve as we age. Simply walking a few steps every day can also contribute. Use online pedometer app or buy a pedometer that clips on your belt which counts the number of steps you take throughout the day. Other physical activities which you can do include to improve yourself are as follows:
- Use stairs instead of going through elevators.
- Avoid unnecessary driving, walking instead of that for supermarkets ar for buying small stuff.
- Engage yourself more in household chores such as mobbing, cleaning or washing clothes.
- Stroll in park play with badminton or any other game which you love.
2. Focus More on Diet & Nutrition
Whatever you consume its effect will directly or indirectly reflect on your body, if you are eating fatty food then your cholesterol level and bp will also increase. But when you take proper diet and nutrition based meal then your body will fight against disease and keeps you healthy. Diet control and healthy food will surely increase blood pressure levels.
Try to eat a diet which is low in saturated fats and filled with ample fresh fruits and green vegetables, whole grains and low-fat dairy products. Stay away from processed foods, especially ones high in fat, sugar, carbohydrates, and salt. Stop consuming cold drinks as they can lower your blood pressure.
Also Read: 6 Foods To Eat For A Younger Heart
3. Reduce Sodium Intake From Meal
Consuming lots of salt daily in your diet can boost your blood pressure, so try to avoid to reduce it or cut it out of from your meal. It is recommended that you should restrict your sodium consumption per day up to 2,400mg. Even your doctor may have guided you on your salt intake as [per your blood pressure.
Most of the time sodium is consumed from packaged and processed foods, fast food and eating out. When you cook, your use spices and herbs for adding sweet & salty flavour to your meal instead of reaching for the salt shaker.
4. Maintain Portions Size
Maybe you are familiar with this or not but your eyes are bigger than your stomach. Not watching portion sizes is one way we can get into trouble by eating too many calories and gradually packing on the pounds. Don’t load your plate unnecessarily in this way you will eat more than you need to.
Portion control is the must to maintain your blood pressure. If your diet more, than divide your meal into 4 – 5 small meals, this will control your hunger pangs and limit your diet too.
5. Shed Those Extra Kilos
One of the biggest reasons for high blood pressure is weight…..yes that excess weight near your waistline and all over your body! Blood pressure often increases as your weight increases. When your body weight is more than it can cause difficulty in breathing and during sleep your blood pressure further increases. Little weight loss effort can make a big difference in maintaining blood pressure plus it helps in reducing many health diseases.
If you are very overweight or obese, try to shed 6 – 7 kgs a month and maintain it or try to shed extra kilos. In general, you may reduce your blood pressure by about 1 mm Hg with each kilogram of weight you lose. Especially keep an eye over your waistline because that weight can cause Type 1 and Type 2 diabetes. But remember too much weight around your waist can put you at greater risk of high blood pressure.
6. Always Check Your Blood Pressure
If high BP patients are thinking that once they took the consultation from the doctor and they are done, then it is not at all correct. Get your blood pressure checked twice a month or as often as your doctor recommends.
You can also buy a blood pressure monitor from the medical store at home when you are facing any difficulty in consulting doctor. Keep an eye over your readings and note it down till next meeting with the doctor. Your blood pressure can vary, so you should check it timely.
7. What You Have to Avoid?
Till now you have understood diet and nutrition, portion control but what you have to exclude from your diet to maintain blood pressure as it is also must. You can avoid drinking alcohol and if not then limit it to minimum quantity. If you smoke, then stop it as soon as possible.
Limiting cigarettes is probably the best way to improve your heart health and to control your high blood pressure. Whenever you smoke, your blood pressure goes up. If you need help getting started, talk to your doctor. After that, caffeine control is essential as it is also responsible for increasing your blood pressure.
8. Breathe Easy & Release Stress Out.
Stress for a long time can increase your blood pressure which can further lead to depression and anxiety. Try to engage yourself in those things and anything which can help you in relaxing your mind. You can also take help of yoga classes and stress management, pacing to lower blood pressure.
Lowering your stress helps keep your blood pressure normal. Try mind-body exercises such as listen to calming music, or make music. Sitting under sunlight can boost endorphins (a feel-good chemical) and lower your blood pressure. Friendly circle and family also play an important role in boosting your mood. You can also try mediation to release stress.
9. Take Proper Sleep
Due to lack of sleep, you lose energy and your body becomes sluggish and throughout the day you feel uneasy which will consequently increase your blood pressure. It can also affect your health. During this time your body regulates stress hormones and repair injuries to the body as you sleep. If you are having difficulty sleeping through the night, talk with your doctor about how to get more rest.
Conclusion here but the most important tip is to take your medicines prescribed by your doctor. Don’t forget to take them on time. And before following any procedure or routine it is must to consult your doctor. Your medication won’t work unless you take it as directed. Always let your doctor know of any side effects you experience or if you can’t withstand the dose. Never stop, skip or change the amount of medication without talking to your doctor first.