HIGH BLOOD PRESSURE TREATMENT: 5 LIFESTYLE CHANGES YOU SHOULD MAKE TO MANAGE HIGH BP

High blood pressure or hypertension is a condition wherein the force with which your blood pushes against the artery wall is high. For people with high blood pressure, their hearts have to work harder to pump blood to different parts of the body, which eventually increases the blood pressure levels.

High blood pressure can be a cause of several health conditions, such as stroke and heart attack among several others. Your blood pressure reading determines if you’re suffering from hypertension or not. Blood pressure can be divided into four categories.

According to the American Heart Association, normal blood pressure is where your blood pressure is 120/80 mm Hg or lower, elevated blood pressure is where the systolic or the top number is somewhere between 120 to 129 mm Hg and the diastolic or the bottom number is below, not above, 80 mm Hg. Stage 1 hypertension is where systolic ranges from 130 to 139 mm Hg and diastolic is between 80 and 89 mm Hg. Stage 2 hypertension is where systolic is 140 mm Hg or higher and diastolic is 90 mm Hg or higher. Any reading higher than 180/120 mm Hg is considered a hypertensive crisis.

High blood pressure doesn’t cause any major symptoms and therefore, it is difficult to detect the condition. Only when one checks their blood pressure levels regularly, do they know their BP levels. Hence, the condition is also known to be a ‘silent killer’. One of the major causes of high blood pressure is the build-up of plaque in the arteries. The plaque build-up makes it difficult for the heart to pump blood, thereby, increasing your blood pressure.

However, high blood pressure can be managed by making certain lifestyle and dietary changes. Here are 5 changes that will help you to manage high BP.

Reduce your Salt Intake

It is important that you keep a check on your salt (sodium) intake. Reducing the amount of salt in your diet can help to reduce your blood pressure levels and also improve heart health. For an adult, salt intake should be limited to 2,300 milligrams (mg) a day or less. You can reduce your salt intake by adding yoghurt or vinegar to your food. Also, adding potatoes and rice balls to your dishes can help reduce the excess salt in your food. Other alternatives include adding lemons, black pepper and other spices such as cinnamon or garlic powder, cilantro, parsley and others to your food.

Include Potassium-Rich Food

Potassium is known to reduce the impact of sodium and therefore, adding potassium-rich food to your diet can considerably reduce blood pressure. Some potassium-rich foods are bananas, beans, lentils, raisins and apricots among others.

Reduce your Stress

Stress can be one of the major underlying causes of high BP. When you suffer from chronic stress, it can lead to high blood pressure. Try and figure out the cause of your stress and then work on it to reduce your stress. Reducing your stress can positively impact your blood pressure. Some ways to reduce stress are; yoga and meditation, getting adequate sleep, develop social relations, relaxation techniques such as pranayama and managing your time efficiently.

Avoid Alcohol

Limiting the consumption of alcohol is an important and necessary step in managing your blood pressure levels. Also, if you’re someone who takes medicines for blood pressure, it is important that you quit alcohol because alcohol tends to reduce the impact of the medicines. of the medications.

Stop Smoking

Smoking could be one of the reasons for high blood pressure and therefore, it is imperative that you stop smoking. When you stop smoking, it not only improves your blood pressure but also reduces the risks of heart disease.

2024-05-01T06:14:31Z dg43tfdfdgfd