Having a healthy social life is also necessary.

Little Changes to Manage High Blood Pressure

Do you have high blood pressure, there’s plenty you can do everyday to manage it. Shop healthier food, practicing more sports, and focusing on day-to-day habits can help keep your routine in check.

Little Changes to Manage High Blood Pressure

ingredients being mixed

What Is Blood Pressure?

Doctor may say that you have a low blood pressure when your numbers are lower than “90 over 60“. The medical term is “hypotension.” But it isn’t always a problem. Unlike high blood pressure, doctors usually don’t use a standard set of numbers to figure out if you’re ill. But if you also have symptoms like dizziness and nausea, it could be a sign that your blood pressure is too low for good health.

Caution to the “silent killer”

High blood pressure (HBP, or hypertension) is a symptom less “silent killer” that quietly damages blood vessels and leads to serious health problems.

While there is no cure, using medications as prescribed and making lifestyle changes can enhance your quality of life and reduce your risk of heart disease, stroke, kidney disease and more.

Know your numbers

Is your blood pressure in a healthy or in an unhealthy range? The best way to know is to get your blood pressure checked.

If you’re diagnosed with high blood pressure, you should monitor your blood pressure regularly.

Maintaining an awareness of your numbers can alert you to any changes and help you detect patterns.

Tracking your results over time will also reveal if the changes you’ve made are working.

That might keep you away from needing medication to keep your numbers where they should be. If you need some ideas to get started? here we go!

  • Eating Healthy Food

photo of chicken salad

Lower your blood pressure with eating much of whole grains, fruits, vegetables, and low-fat meals.

Look for foods that don’t contain much fat or much protein and cholesterol.

This routine has a name: the “Dietary Approaches to Stop Hypertension” (DASH) diet. It includes lean meats, poultry, fish, and nuts. It’s also high in protein and fiber and avoids sugary drinks, red meats, and sweets.

  • Losing Extra Weight

photo of feet on scale

Loosing even a few extra Kilograms can lower your blood pressure. It’s important to monitor your waist.

Too much bulk around your abdomen midsection can affect your BP.

For women, a waist of more than 89 centimetre is high.

For men, it’s more than 102 centimetre.

  • Being Active

photo of man biking

Daily exercising can help lowering the blood pressure and losing weight.

Result to get at least “2-3 Hours” of physical activity each week.

Making aerobic workouts can make your lungs and heart work a little harder.

Try things like walking, biking, swimming, or Yoga.

  • Caution For Salt

salt is contraindicated with high blood pressure
Too much sodium can raise your blood pressure.

Much sodium will raise the blood pressure. You should focus for no more than 1,500 milligrams a day.

You don’t get sodium just from the salt you sprinkle in foods.

It can also hide in packaged foods.

Read food labels when you go for shopping. You will find Salt in things like meals, sandwiches, and pizza.

  • Get More Potassium

Banana A baked potato with the skin gives you more than 900 milligrams. Spinach, beans, tomatoes, oranges, yogurt, and sweet potatoes are also high in potassium

Your blood pressure is likely to be higher if you don’t get enough of this nutrient. Shoot for between 3k and 3,5k milligrams a day.

How much is that?

A medium banana has about 420 milligrams. A baked potato with the skin gives you more than 900 milligrams. Spinachoranges, tomatoes, beans, yogurt, and sweet potatoes are also high in potassium.

People with medical case as kidney disease or who take medicines may have to be careful with potassium more than normal ones and consult your doctor before scheduling your eating routine.

  • Ease Your Stress

Ease Your Stress
Whether it’s the countless visits to doctors, relax is the keyword for relieving the stress

It might have an impact on your blood pressure, especially if you deal with it by eating a lot of unhealthy foods, or by smoking or drinking.

Find ways to cope with stress, like meditation, yoga, or deep breathing.

Take time to relax and do things you enjoy, whether it’s listening to music, gardening, or spending time with friends.

Keep calm and carry on.Develop a safety plan in case of another crisis.

There are many ways that play can help to ease stress for children and adults.  Free play allows us to release energy, be creative and let go of worries for a period of time.

Play is fun, form bonds with others when the play is part of a social interaction helping to reduce emotional stress.

  • Never Too Late to Quite Smoking


stop smoking in the next morning
stopping smoking can be one great thing you can do to help your health.

Cigarette smoking is one of the leading cause of preventable premature death worldwide. Smoking raises your blood pressure and makes a heart attack or stroke more likely.

When you smoke, you hurt the linings of your blood vessels makes it harder for them to relax.

What’s more, smoking can decreases some medicines you take for your blood pressure, your doctor can give you more tips on how to quit.

  • Attention for Caffeine

Caffeine is considered a stimulant. It stimulates the body's central nervous system

Caffeine easily gets into the brain, and affects many kinds of neurons (brain cells) in a positive way. Studies continue to show that caffeine can increase mental focus and concentration

Regularly drinking coffee, soda, and other drinks containing caffeine, may not affect your Blood Pressure so much. But if you rarely have it, caffeine can cause a short spike in your blood pressure when you drink it.

Recent studies showed that 200 – 300 mg of caffeine from coffee approximately the amount you’d consume in 2 cups resulted in an average increase of “8 mm Hg and 6 mm Hg” in “systolic and diastolic” blood pressure

Consult your doctor about what your limits should be.

  • Sleep Better At Night

how to sleep well at night
Normally you sleep like a rock… but on hot summer nights, do you have trouble falling asleep?

blood pressure goes down when you get some Z Z Zs. Getting enough is an important way to keep your heart and blood vessels healthy.

  • Creating a Sleep-Inducing Bedroom
  • Optimizing Your Sleep Schedule
  • Crafting a Pre – Bed time Routine
  • Fostering Pro-Sleep Habits During the Day

How much is OK ? Mostly we need at least 7 hours of high-quality sleep each night. That means you fall asleep within 30 minutes, don’t wake up more than once, and fall back to sleep quickly when you do.

  • Monitor Your Blood Pressure

New Watches from Apple and Samsung can easily monitor Blood Pressure
Thank you for the Technology as There are plenty of devices can measure blood pressure as:
Omron Healthcare. Heart Guide BP8000-M.
Omron. Silver BP5250
Omron. Gold BP4350
Omron. Platinum BP5450
A&D Medical. UB-1100.
Equate 4500 Series bp3kc1-3ewm.
Omron. 3 Series BP6100.
Omron. 7 Series BP6350.

Check yours regularly to make sure it doesn’t get too high.

High blood pressure often doesn’t have symptoms. So measuring your BP is the best way to tell if diet, exercise, and other lifestyle changes are working.

Use Smart Blood Pressure Tracker and check it with a home monitor, or you can visit your doctor.

  • Control Any Other Conditions

online doctor for managing blood pressure
online doctors are able to write prescriptions for hypertension medication legally and safely online.

Work with your doctor to make sure any other health issues you have are under control. Many people with diabetes also have high blood pressure. Other conditions like high cholesterol, sleep apnea, and thyroid disorders are also often linked with it. When you manage your overall health, you’ll help keep your blood pressure in check.

BP - Hypertension

Symptom of bP

  1. Headache.
  2. Feeling of tiredness.
  3. Difficulty in breathing.
  4. Blurred vision.
  5. Irritability.
  6. In rare cases it may directly present as a complication of prolonged high BP like heart attack or hemorrhagic stroke.


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