Your heart has been working tirelessly since birth, pumping the blood through arteries into your body without rest. When the pressure inside the walls of your arteries exceeds the limit, it can result in serious health issues, including strokes and heart attacks. Therefore, managing your blood pressure and taking care of your heart’s health is important.
An Overview of High Blood Pressure
High blood pressure, or hypertension, is known as the silent killer because it does not show proper symptoms until damage has been done. Blood pressure can be monitored using a manual sphygmomanometer with a stethoscope or digital BP monitors. The apparatus shows two values: the top number (systolic pressure) and the bottom number (diastolic pressure). Typically, the normal blood pressure reading of a healthy individual is 120/80 mm Hg.
If your blood pressure is exceeding the range for a considerable period, it’s time to consult a physician and manage high blood pressure.
Causes of High Blood Pressure
Before jumping on the Blood pressure management tips, let’s first learn the causes that lead to elevated blood pressure.
- One prominent cause of increased blood pressure is genetics. A family history of elevated blood pressure can increase your risk.
- Your heart has been working nonstop since the day you were born. As time passes, the walls of arteries stiffen, narrowing the space for blood flow and resulting in high blood pressure.
- A diet rich in saturated fats, sodium-rich foods, and alcoholic drinks is more likely to result in elevated blood pressure.
- Excessive alcohol consumption and smoking also contribute to raising blood pressure and affecting your heart negatively.
- Underlying health conditions, for instance, kidney issues and diabetes, can also lead to high BP.
- An inactive lifestyle lacking physical activities and exercise can be one of the prominent reasons for high blood pressure.
Practical Strategies to Manage High Blood Pressure
Elevated blood pressure is not only harmful to health, but its impact in giving rise to fatal diseases is alarming. Continuously raised blood pressure can damage your heart, leading to heart attacks, strokes, kidney problems, and dementia (memory loss).
The good news is you can manage high blood pressure by changing your lifestyle. Managing hypertension is not rocket science; even you can easily monitor and manage it at home and prevent serious heart diseases. This comprehensive guide will discuss some effective strategies for managing high blood pressure, leading to a healthy and active lifestyle. Let’s get started with effective blood pressure management tips.
Consume a Healthy, Balanced DASH Diet
Your diet matters a lot. The Dietary Approaches to Stop Hypertension (DASH) diet is an extensively researched plan designed to manage high blood pressure and regulate cholesterol to prevent heart diseases. The diet focuses on potassium-rich foods, vegetables, fruits, and whole grains. Additionally, it includes low-fat dairy products, fish, beans, and nuts to give the body the energy it requires by cutting down excessive sugar and saturated fat. Ultimately, consuming a DASH diet can help you naturally keep your blood pressure in the normal range.
Exercise and Stay Physically Active
Exercising is essential not only for shedding off some extra fat but also for a healthy lifestyle and staying physically active. Exercising on a regular basis can help you keep your BP in the normal range and prevent hypertension. In addition, exercise contributes to improved blood flow and keeping your heart healthy and strong. You can choose the one that fits you from a vast range of exercises. From morning walks and jogging to weight training and yoga, you can maintain healthy blood pressure levels by staying physically active. If you are overweight or obese, try shedding some pounds by weightlifting, followed by cardio workouts to lose weight and manage your blood pressure naturally.
Cut Down Sodium from your Diet
Sodium is one of the most significant contributors to raised blood pressure levels. Table salt contains sodium, which can increase the risk factors associated with high blood pressure. Moreover, sodium encourages the human body to retain fluid, resulting in increased fluid volume and high blood pressure levels. Limit your sodium intake by cutting down on table salt use. Moreover, check the labels before purchasing products and limit sodium intake to avoid such consequences.
Limit Alcohol Consumption
High blood pressure management tips include restriction on alcohol. Excessive alcohol consumption can increase heart rate and can result in fatal damage to the heart. Binge drinking over and over is one of the most common reasons behind hypertension and heart-related diseases. You can keep your blood pressure under control by limiting alcohol consumption. Replace alcoholic drinks with fruit juice, especially pomegranate, beetroot, and berry juice. Green tea is another amazing drink that sets your BP in the range.
Say No to Stress
Stress is not good for your health. Chronic stress can lead to elevated blood pressure levels and increased chances of hypertension. In addition, prolonged tension can result in short-term spikes in blood pressure, which can be fatal if neglected. Extensive research is still required to understand the impact of stress on high blood pressure. But one thing is confirmed: stress is neither good for mood nor heart health. Stay calm and practice meditation. Yoga enhances mental and physical relaxation and can help manage stress and anxiety. Ultimately, yoga and meditation play a vital role in regulating blood pressure levels.
Quit Smoking
Smoking affects your lungs and respiratory pathway, but each cigarette you smoke raises your blood pressure temporarily. Smoking for a long time can damage your heart vessels and make them narrower. When the blood is pumped through the arteries, the narrowing hinders the flow, thus increasing the pressure. Quit smoking in order to live a healthy life and keep your blood pressure under control.
Don’t Miss your Medication
If your blood pressure remains high even after exercising, eating a balanced diet, and living a healthy lifestyle, it’s time to consult an expert physician. Doctors prescribe proper medications for high blood pressure treatment. Expert medical practitioners analyze your condition, monitor your blood pressure for a period, and prescribe an adequate dose of the best medicine that fits your medical needs. Set a reminder and take your pills on time; don’t forget to miss your medications to regulate high blood pressure.
Take Charge of Your Health Today!
Managing your blood pressure is in your own hands. By making changes in your lifestyle and eating habits, you can fight elevated blood pressure and prevent major diseases. If you have been diagnosed with hypertension, don’t lose hope. You can significantly change your diet and lifestyle and take charge of your health today. Consuming a healthy and nutritious diet and exercising daily can help you regulate your high BP. Don’t forget to monitor your blood pressure to notice the changes and observe the pattern after implementing changes in your lifestyle.
The most critical aspect of managing high blood pressure is following your physician’s prescription and taking the necessary medicines. Here, at ONLINEDAWAI.PK, we deliver high-quality medicines all over Pakistan to help you get imported medicines in the convenience of your home.
Bottom Line: Fight Against the Silent Killer
High blood pressure is no doubt a silent killer and can lead to several serious health diseases, including strokes and heart attacks. It is crucial to monitor your blood pressure and look for potential symptoms. If you continuously feel heart palpitations, chest pain, headache, and blurry vision, monitor your blood pressure to assess whether a hike is in the range. In addition, practice yoga, exercise regularly, eat healthy and balanced food, quit smoking, and limit sugar and sodium intake to fight against higher blood pressure levels.
It is important to take your medications on time to manage high blood pressure. If you want imported medicines in Pakistan, contact us today. Improve the quality of your life and reduce the chances of hypertension.
