High blood pressure can be fatal and hence it is important to know how to keep it under control. Hypertension is a blood pressure reading above 140/90 mmHg. Such a high reading puts one at risk for a number of serious health conditions, including stroke and heart disease. Knowing the essential Steps to Control high blood pressure would help at great levels.
Maintaining hypertension requires a lot of healthy lifestyle changes which should be a part of your personal life goals. Continue to follow the points mentioned below and try to incorporate it into your daily habits.
The higher the sodium in the body the higher the blood pressure. Adopting a low-sodium diet can help keep the blood pressure normal. Limit to consuming a total of 1,500 milligrams of salt per day which means no processed foods.
DASH stands for Dietary Approaches to Stop Hypertension. Following a DASH diet means including a lot of fresh fruits and vegetables, 4-5 servings of nuts, seeds, and legumes in the diet. Encourage a lot of protein in your diet and avoid fat, sugar. Also, include plenty of whole grains in the diet like brown bread, rice, pasta, etc
Also Read: Signs to Stop Water Fasting: Boundary Between Health and Harm
One of the best ways to control hypertension is by maintaining body weight and the most effective way to do that is by staying active. Exercise will help in improving blood circulation, lung capacity, and heart efficiency.
If your doctor asked you to take your bp medicines at a particular time, take it exactly on time. Never skip your dosage. You can use the PharmEasy app to help set dosage reminders.
Make sure to check your blood pressure regularly by getting a check-up done at the clinic or at home. Most of the people target to keep their blood pressure at 140/90mmHg but that doesn’t necessarily have to be the case for everyone. Consult with your doctor and find out the target bp you have to maintain and work towards it.
Apart from all these, try to keep your stress under control as well. There are a lot of Steps to Control High blood pressure and follow a calmer lifestyle. A morning ritual which starts with positive thoughts and chamomile tea can have a very calm impact throughout the day.
Also read: Treating Hypertension: 5 Effective Ways
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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While doctors and healthcare websites can give you a thousand reasons why you should exercise in any case, several myths surround this in persons having high blood pressure. One of them is that when suffering from high blood pressure one must refrain from physical exercise. Here is why this is untrue as for good health, hypertension and exercise go hand-in-hand.
To begin with, any physical activity like walking or running will cause a slight increase in blood pressure as the muscles need more blood at that time. However, this kind of increase in blood pressure is only temporary and will not cause any harm to patients with high blood pressure unless they are exerting themselves too hard. Your blood pressure will return to normal in under 5-10 minutes of stopping the exercise.
Doctors suggest that mild exercise and jogging can decrease blood pressure in individuals with high blood pressure and help in its management.
For those who have hypertension, regular physical activity can bring blood pressure down to safer levels. Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing.
Dr. M.G. Kartheeka, MBBS, MD
Regular exercise and mild running make one’s heart stronger and accustomed to a routine physical work out. It’s like a training system for your heart, and over time, your heart will be able to pump more blood with less exertion or pressure. This is the result you want!
Also Read: FUPA Workout: Effective Techniques to Burn Lower Belly Fat
If you find that you have high blood pressure, but it is not too severe, then regular exercise and running can help to bring it back to normal and also prevent it from increasing. Consistency is key. It takes at least three months to see improved results.
Regular walking more than 10,000 steps per day is proven to lower blood pressure and improve physical condition. This basic physical activity has positive physical and mental health consequences for people of all age groups.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Prolonged hypertension puts one at risk of developing other cardiovascular diseases. In such cases, running and physical activity (including mild weight lifting) can significantly cut down the chances of any cardiovascular event.
If you have high blood pressure, you should avoid physical activity that requires sudden bursts of activity or strain as these may increase the risk of arterial rupture, heart attack, or stroke. Activities to avoid include weightlifting, playing squash, and sprinting, as well as skydiving and SCUBA diving.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Exercise helps you maintain your weight for your age and height. If you are weight-appropriate, you are already decreasing your risk of umpteen number of diseases including high blood pressure!
To start your daily exercise routine, consult your physician to guide you on the amount of exercise you need and can safely do. It is always a good idea to give your body a chance to warm up before you begin exercising. You can do so by walking and then gradually proceeding to jog. Also, remember to take breaks in between.
Also read: Home Remedies For High Blood Pressure.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
