- by Dr. Naveen
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- Feb 09 2017
Ways To Control Hypertension
Hypertension or high blood pressure is one of the leading health problems among people all over the globe. Hypertension is a condition in which the force of the blood against the artery walls is too high. Medications can help you keep high blood pressure at bay but you can also make various lifestyle changes to control hypertension.
- LOSE WEIGHT
Maintaining a healthy weight and losing the excess weight if you are overweight or obese, helps control high blood pressure, cholesterol and other heart related problems. Losing just 10 pounds (4.5 kgs) can go a long way in controlling blood pressure. Apart from losing weight, keep an eye on your waistline also.
Regular exercising or indulging in any form of physical activity for even 30 minutes can help lower blood pressure. Walking, jogging, swimming, and cycling are some of the exercises recommended for hypertension patients. Talk to your doctor and plan out a safe exercise routine as some heavy exercises are not recommended for hypertension patients.
- A HEALTHY DIET
Consuming a diet rich in whole grains, fruits, vegetables, and low-fat dairy products and cutting down on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This diet plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
- REDUCE SODIUM INTAKE
Keeping your sodium intake to a minimum is essential for lowering blood pressure. If you consume too much sodium, your body starts to retain fluid, resulting in a rise in blood pressure. It is recommended to limit your sodium intake to 1,500 milligrams (mg) per day.
- LIMIT ALCOHOL CONSUMPTION
Having a glass of red wine once a day is perfectly fine and it may even have health benefits for your heart. However, drinking excessive amounts of alcohol can lead to various health issues, including high blood pressure. It is advisable to either drink in moderation or stop drinking.
- QUIT SMOKING
Every cigarette that you smoke temporarily raises blood pressure for several minutes. If you are a heavy smoker, chances are your blood pressure can stay elevated for longer periods of time. People with high blood pressure who smoke are at a greater risk of developing substantial high blood pressure.
- CUT BACK ON CAFFEINE
The role of caffeine in increasing blood pressure is not fully understood. However, it is advisable to reduce the amount of caffeine as there is a small possibility that caffeine may increase the blood pressure levels slightly.
- MANAGE STRESS
Chronic stress is an important factor in increasing high blood pressure. Occasional stress can also lead to high blood pressure. It is important to identify the stressors and come up with ways to eliminate the causes of stress.
- MONITOR BLOOD PRESSURE AT HOME
Monitoring blood pressure at home can help you keep tabs on your blood pressure and check if the lifestyle changes and medications are working or not. Blood pressure monitors are available widely in the market and can be availed without a prescription.
- PRACTICE RELAXED BREATHING
Practice relaxed and deep breathing techniques as they help lower the stress and anxiety, thereby keeping blood pressure in control.