5 simple and doable ways to take control of Blood Pressure now (before it gets too late)
High Blood Pressure, also called hypertension, is a condition where the force of blood against artery walls is consistently high. Globally, this reading has been set as over 120/80, though it can vary according to age, gender and geographical location.
High BP is also sometimes known as the silent killer, since it does not cause any symptoms per se, and can go unchecked for years, before it spells trouble in the form of heart attack or even stroke. Hypertension can both be genetic or lifestyle related, hence it is important to keep a check on your BP, especially if you are over 30, obese or diabetic. The good news is that if your BP is only slightly elevated, you can take some steps to correct it.
Here are 5 ways...
Heart healthy food
Your diet has a huge impact on your BP, and a poor diet is something that gave you the condition in the first place. A diet rich in fruits, vegetables, whole grains, and lean proteins helps keep your blood vessels healthy. Reducing salt (sodium) intake is especially important because too much salt causes your body to hold onto water (water retention) raising blood pressure.
Try to cut out all processed and packaged foods, which often contain hidden salt.
Instead, cook fresh meals at home using herbs and spices for flavor. The DASH diet (Dietary Approaches to Stop Hypertension) is a well-known eating plan that focuses on foods that lower blood pressure.
Exercise
Regular physical activity strengthens your heart and helps blood flow better through your body. Exercise also helps you maintain a healthy weight, which is important because extra weight puts strain on your heart and blood vessels.
Aim for at least 30 minutes of moderate exercise like walking, cycling, or swimming most days of the week. Even simple activities such as gardening or taking the stairs can make a difference. If you are new to exercise, start slowly and increase your activity gradually.
Manage your stress
Stress can cause temporary spikes in blood pressure (think of the time when you got really angry and started sweating?) and, if chronic, may contribute to long-term hypertension.
Finding ways to relax and reduce stress helps your body stay calm and your blood pressure steady. Try techniques like deep breathing, meditation, yoga, or listening to calming music. The aim should be to keep your mind as far as possible from things that bother you, at least as much as you can.
Spending time outdoors, connecting with friends and family, or pursuing hobbies you enjoy can also lower stress. Making time for rest and sleep is equally important for managing stress.
Limit alcohol/quit smoking
Doctors all over the world say that no amount of alcohol is safe for consumption (yes, even if you are a 'social drinker') On the other hand, drinking too much alcohol can raise your blood pressure and even reduce the effectiveness of blood pressure medications. It's best to not drink at all or drink in moderation.
While the research on alcohol is ongoing, there is no doubt on smoking. Smoking and tobacco use narrow your blood vessels and damage your heart.
Quitting smoking is one of the most powerful ways to improve your blood pressure and overall health. Even if you have been smoking for years, quit now, and you will start feeling the difference in less than a week.
Keep a check
Keeping track of your blood pressure helps you understand how your lifestyle changes are working and alerts you to any problems early. You can measure your blood pressure at home with an easy-to-use monitor. However, since blood pressure varies through the day, make sure you check it at the same time everyday, and note down the readings for reference (an average of 2-3 readings, taken 1 minute apart) Avoid random checks (except if you feel unwell) as they can worry you.
Most importantly, sit upright on a table and chair (without stress) while taking your BP, as these factors can give you a false high.
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Time of India
14 hours ago
- Time of India
5 simple and doable ways to take control of Blood Pressure now (before it gets too late)
High Blood Pressure, also called hypertension, is a condition where the force of blood against artery walls is consistently high. Globally, this reading has been set as over 120/80, though it can vary according to age, gender and geographical location. High BP is also sometimes known as the silent killer, since it does not cause any symptoms per se, and can go unchecked for years, before it spells trouble in the form of heart attack or even stroke. Hypertension can both be genetic or lifestyle related, hence it is important to keep a check on your BP, especially if you are over 30, obese or diabetic. The good news is that if your BP is only slightly elevated, you can take some steps to correct it. Here are 5 ways... Heart healthy food Your diet has a huge impact on your BP, and a poor diet is something that gave you the condition in the first place. A diet rich in fruits, vegetables, whole grains, and lean proteins helps keep your blood vessels healthy. Reducing salt (sodium) intake is especially important because too much salt causes your body to hold onto water (water retention) raising blood pressure. Try to cut out all processed and packaged foods, which often contain hidden salt. Instead, cook fresh meals at home using herbs and spices for flavor. The DASH diet (Dietary Approaches to Stop Hypertension) is a well-known eating plan that focuses on foods that lower blood pressure. Exercise Regular physical activity strengthens your heart and helps blood flow better through your body. Exercise also helps you maintain a healthy weight, which is important because extra weight puts strain on your heart and blood vessels. Aim for at least 30 minutes of moderate exercise like walking, cycling, or swimming most days of the week. Even simple activities such as gardening or taking the stairs can make a difference. If you are new to exercise, start slowly and increase your activity gradually. Manage your stress Stress can cause temporary spikes in blood pressure (think of the time when you got really angry and started sweating?) and, if chronic, may contribute to long-term hypertension. Finding ways to relax and reduce stress helps your body stay calm and your blood pressure steady. Try techniques like deep breathing, meditation, yoga, or listening to calming music. The aim should be to keep your mind as far as possible from things that bother you, at least as much as you can. Spending time outdoors, connecting with friends and family, or pursuing hobbies you enjoy can also lower stress. Making time for rest and sleep is equally important for managing stress. Limit alcohol/quit smoking Doctors all over the world say that no amount of alcohol is safe for consumption (yes, even if you are a 'social drinker') On the other hand, drinking too much alcohol can raise your blood pressure and even reduce the effectiveness of blood pressure medications. It's best to not drink at all or drink in moderation. While the research on alcohol is ongoing, there is no doubt on smoking. Smoking and tobacco use narrow your blood vessels and damage your heart. Quitting smoking is one of the most powerful ways to improve your blood pressure and overall health. Even if you have been smoking for years, quit now, and you will start feeling the difference in less than a week. Keep a check Keeping track of your blood pressure helps you understand how your lifestyle changes are working and alerts you to any problems early. You can measure your blood pressure at home with an easy-to-use monitor. However, since blood pressure varies through the day, make sure you check it at the same time everyday, and note down the readings for reference (an average of 2-3 readings, taken 1 minute apart) Avoid random checks (except if you feel unwell) as they can worry you. Most importantly, sit upright on a table and chair (without stress) while taking your BP, as these factors can give you a false high. See More: Harvard doctor on why THIS powerful ingredient must be added to the morning coffee everyday
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