Food And Tips To Manage High Blood Pressure

Food And Tips To Manage High Blood Pressure

High Tips to Manage High Blood Pressure: A Comprehensive Guide to Lowering Your BP

Hypertension is a state where the blood pressure is abnormally high,that is when the blood applies too much pressure on the walls of the blood vessels.

Your blood pressure is highest when your heart beats, pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your blood pressure falls.

This is called diastolic pressure.This can cause heart related diseases and Stroke.

Hypertension is a common US chronic condition. 50% of aged persons and 30%of adults are suffering from hypertension, hence, it is adviced to take preventive measures against high blood pressure (HBP) in order to help reduce the negative effects related to it.

These are steps and ideas that should be taken in order to reduce blood pressure.It should be noted that regular consultation of your doctor and living a healthy lifestyle are the key to proper management of the blood pressure

Step 1: Regular BP checkups

A regular blood pressure check up should be done taken after age 40 .It’s important to get an accurate blood pressure reading so that you have a clearer picture of your risk for heart disease and stroke.

A reading that says your blood pressure is lower than it actually is may give you a false sense of security about your health.this means that one should be checked atleast once in every two years.

Ideally, blood pressure is meant to be checked by the doctor and at his office in order to achieve more accurate readings.

You can also get a device or kit recommended by your doctor or pharmacist for a more regular checkup on your blood pressure.

Step 2: Eat a healthy diets at appropriate proportion

A hypertensive patient should eat foods with high fibre , vegetables and fruits,along side food rich in calcium, magnesium, potassium.

Whole grain foods and low fat diary product too help to reduce the blood pressure.

Some people are not aware of how many calories they eat and drink each day. They may underestimate how much they eat and wonder why they can’t lose weight.

Writing down the foods you eat, including the portion can let you see the truth about your food intake.

You can then start cutting back — reducing calories and portions — to lose weight and manage your blood pressure.
Be aware, too, of alcohol intake.  Alcohol can increase your blood pressure.

Step 3: Daily Exercise

For most healthy people, get the equivalent of at least 150 minutes (two hours and 30 minutes) per week of moderate-intensity physical activity, such as brisk walking.

You can break up your weekly physical activity goal however you like. An easy plan to remember is 30 minutes a day on at least five days a week.

But shorter sessions count, too
Physical activity not only helps control high blood pressure(HBP or hypertension), it also helps you manage your weight, strengthen your heart and lower your stress level.

A healthy weight, a strong heart and general emotional health are all good for your blood pressure.

Other forms of physical activity such as walking and strength training can also help to lower blood pressure.

While starting your exercise,proper care should be taken as while exercising, the exercise is meant to be started slowly, then increase your activity level with time.

Making your exercise a social thing can help motivate you, you can talk a walk with a friend or neighbors, his makes it interesting and help you achieve your daily activity level faster

Step 4: Monitor Stress and Anxiety Levels

Your body produces a surge of hormones when you’re in a stressful situation. These hormones temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow.

There’s no proof that stress by itself causes long-term high blood pressure. But reacting to stress in unhealthy ways can increase your risk of high blood pressure, heart attacks and strokes.

Certain behaviors are linked to higher blood pressure, such as; Smoking, Drinking too much alcohol, Eating unhealthy foods.

Step 5: Manage Medications Properly

Taking high blood pressure medicine properly provides you the best results, lowering your blood pressure to a healthier level. You should take high blood pressure medicine properly because:

This way your doctor can tell whether the medicine is working to lower your blood pressure.

Taking medicine at the wrong doses or times or stopping high blood pressure medicine suddenly can be downright dangerous to your health.

If your blood pressure remains too high, you’re more likely to develop other serious problems such as heart attacks stroke

therefore a hypertensive patient should ensure that the doctors prescription is carefully followed

Step 6: Get Quality Sleep

It’s thought that sleep helps your body control hormones needed to regulate stress and metabolism.

Over time, a lack of sleep could cause swings in hormones, leading to high blood pressure and other risk factors for heart disease.

A hypertensive patient Should get enough sleep for at least 7 to 8 hours at night , This helps to reduce the blood pressure.

Don’t try to make up for a lack of sleep with a lot of sleep. Too much sleep, to a lesser degree than short sleep, can lead to high blood sugar and weight gain, which are bad for your heart health.

Talk to your doctor for tips on getting better sleep, especially if you have high blood pressure

My Opinion

Lack of regular blood pressure check up can put you to the risk of getting heart related diseases and Stroke.

Daily consumption of healthy diet, managing your stress and anxiety level, getting a quality time exercise, and taking medication in time and as prescribed by the doctor can help you lower your blood pressure.

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