Hypertension, commonly known as high blood pressure, is one of the most widespread health concerns affecting millions of people worldwide. Often referred to as a condition that is silent, it can gradually increase the risk of heart disease, stroke, kidney problems, and other serious complications without causing noticeable symptoms.
The causes of hypertension could be age, family history, being overweight, lack of physical activity, use of tobacco, excessive use of salt in diet, inadequate potassium in diet, excessive alcohol consumption, stress, some chronic medical conditions, etc.
Many people with hypertension have no signs or symptoms, even when their blood pressure levels reach very high. Some people may experience headaches, fatigue, confusion, vision problems, nosebleeds, chest pain, irregular heartbeat, difficulty breathing, etc.
In many cases hypertension is detected during routine medical examinations. Some tests like 24-hour blood pressure monitoring, ECG (electrocardiogram), lab tests, and echocardiogram may be needed in some patients.
The following are the time-tested and scientifically proven tips that are super simple to implement in maintaining healthy blood pressure levels. These methods do provide excellent results in controlling the high blood pressure levels. Let’s dive into the subject right away.
1. EAT HEALTHY
According to The Dietary Approaches to Stop Hypertension, also known as (DASH), the method of cooking and eating that emphasizes on intake of fruits, vegetables, whole grains, seafood, poultry, fish and low-fat dairy foods, is a good option to try. DASH is a heart-healthy diet. Getting plenty of potassium and less saturated fat and trans fat helps in preventing and controlling hypertension.
Recommended foods include skimmed milk, yogurt, Greek yogurt (calcium-rich foods can lower blood pressure), lean meat, low-salt and ready-to-eat cereals, low-fat and low-salt cheeses, cooked hot cereals (not instant), skinless turkey and chicken, fruits and vegetables (fresh, frozen, or canned, without added salt), richly colored fruits and vegetables that are high in potassium and minerals that help lower blood pressure, plain rice, pasta, potatoes, breads, English muffins, bagels, rolls, tortillas, etc.
Foods to avoid include butter and margarine, regular salad dressings, fatty meats, whole milk dairy products, fried foods, salted snacks, canned soups, fast foods, deli meats, etc.
2. WATCH THE SALT INTAKE
Excessive intake of salt causes hypertention. Our body needs to hold extra water to wash away the extra salt and this extra water could cause stress on the heart and blood vessels, and this results in hypertension.
Reducing the salt intake to less than 2,300 milligrams per day or less is recommended. Most vegetables naturally contain small amounts of sodium while providing valuable nutrients that support overall cardiovascular health.
Attention should also be paid to the quantity of salt made available in various processed foods while calculating the salt intake. Reducing or avoiding foods that contain preservatives would even be a better choice. It is a better practice to avoid salt shaker on the table to limit the salt intake.
Giving up salt completely is not advisable as adequate sodium content is required to maintain good blood pressure levels and smooth functioning of the heart.
3. MAINTAIN A HEALTHY WEIGHT
Excessive body weight causes hypertension. As the body grows heavier, the blood pressure tends to go higher for supporting the excess weight. Obesity can also cause sleep apnea (obstruction in breathing while at sleep), and this could further increase the blood pressure.
Being overweight may put too much pressure on the heart as the heart muscles may fall under stress while trying to pump the blood to circulate around the body and this could lead to high blood pressure. Excessive weight could also lead to other disorders, which could cause high blood pressure.
Losing excessive weight is one of the most important lifestyle modifications for maintaining normal blood pressure levels.
Attaining and maintaining healthy weight not only helps in controlling high blood pressure but also helps in reducing the risk of other related health problems.
Eating out should be avoided as much as possible. Cooking food at home could help in having control over the portions. It is always good to practice mindful eating and to make conscious effort of eating healthy to lose excess weight and to maintain normal weight.
4. INCREASE PHYSICAL ACTIVITY
Regular physical activity can help maintain normal blood pressure, help to manage stress, help to keep the weight under control, and help in preventing many health problems.
Consistent moderate-to-high-intensity workouts in people with hypertension can normalize the blood pressure levels. Either at least 30 minutes a day of moderate aerobic activity or 15 minutes a day of vigorous aerobic activity, or a combination of both moderate and vigorous activities would be helpful in achieving better blood pressure levels. Brisk walking for about 30 to 40 minutes per day for 5 to 6 days per week would be ideal. Muscle-strengthening exercises for at least two days a week also can be tried.
Regular walking, running, dancing, cycling, swimming, weight lifting, or any favourite physical activity that one is interested in, or feels comfortable with, can be chosen but the aim should be for 150 minutes of activity per week.
The chosen activities should be continued even after the desired results are achieved as all these activities not only help with maintaining good blood pressure levels but also with overall well being.
5. LIMIT ALCOHOL
Even in people with no hypertension, alcohol can raise the blood pressure.
Excessive alcohol intake can affect the muscles of the blood vessels and this can cause them to get narrower. Excessive alcohol intake can also interfere with the efficacy of antihypertensive medications.
Regular heavy alcohol consumption can raise blood pressure and reduce the effectiveness of some blood pressure medications.
Reducing alcohol intake can help support healthier blood pressure levels and improve the overall effectiveness of a hypertension management plan.
6. AVOID SMOKE
The smoke from a cigarette or any tobacco product has various carcinogenic and plaque-forming compounds.
The smoke from each cigarette temporarily raises blood pressure and heart rate and keeps it increased for many minutes after the cigarette is finished.
This increased blood pressure over a period of time causes hardening and thickening of the arteries (atherosclerosis), leading to heart attack, stroke, or other complications.
Increased blood pressure can also cause the blood vessels to weaken and bulge, and this leads to formation of an aneurysm. Rupture of aneurysm can be a serious problem.
Quitting smoking reduces the risk of heart disease and improves overall health. Thus in the interest of good blood pressure levels as well as overall well being, it would be the best decision to quit smoking.
7. MANAGE STRESS
In a stressful situation, our body produces some hormones and these hormones temporarily increase the blood pressure by causing the heart to beat faster and the blood vessels to narrow down.
Stress-related habits like eating more, using tobacco, drinking alcohol, lack of physical activity, lack of sufficient sleep, etc., can lead to further increase in blood pressure.
Avoid stress triggers when possible. It is important to understand that stress can adversely affect the health.
Breathing exercises to relax and calm down, meditation, adequate sleep, getting physically active, keeping a watch on diet, getting connected socially, getting busy with the favourite activities like dancing and swimming, listening to good relaxing music, etc., are some of the stress relievers. If still feeling stressed out, counseling and therapy can be considered.
8. MONITOR BLOOD PRESSURE AT HOME
Monitoring blood pressure at home has many uses like measuring and recording the levels whenever needed, recording the levels multiple times a day as advised by the doctor, less dependability on healthcare staff, getting an instant idea on the progress being made, etc.
It is a useful practice to maintain a daily log of blood pressure readings so that the doctor can review the information and determine if the medication needs to be adjusted. It should be noted that home blood pressure monitoring can never be a substitute for doctor visits. Even if normal readings are achieved at home, medications and diet restrictions should be followed as previously recommended and should not be stopped or altered unless advised again by the doctor.
Various blood pressure monitors are now available in the markets and are sold without the need of a prescription.
9. PRACTICE YOGA
With more and more people around the world choosing to practice yoga because of the exceptional results being experienced in simple and easy methods, it can definitely be a good option to consider. Yoga offers a number of deep and conscious breathing and relaxation techniques (pranayama) specifically to control hypertension.
The asanas of yoga soothe the nerves, help in slowing down the abnormal heart rate, help in normalizing abnormal blood pressure, and help in reducing the risk of heart attacks and strokes, when practiced regularly.
Practicing yoga could provide positive energy not only to the body but also to the mind, ensuring healthy and happier life. This in turn could help regulate and maintain healthy blood pressure levels.
10.AVOID FOODS WITH EMPTY CALORIES
As the word itself suggests “empty” literally means “containing nothing” when it comes to food. In other words, the empty-calorie foods are those that contain little to no essential nutrients like minerals or vitamins and provide no value to the body except for the calories that build up excessive weight.
Some good examples of empty calorie foods are fast food preparations, processed foods, carbonated beverages, energy drinks, etc. Eating such foods provides little nutritional value while promoting weight gain.
Reading labels while buying food products help in figuring out which foods contain empty calories and look for solid fats and added sugars.
Though solid fats and added
sugars in food products like packaged cakes, cookies, donuts, beverages like
soda, sports and energy drinks, fruit drinks, cheese, ice cream, other full-fat
dairy products, meats like sausage, hot dogs, bacon, ribs, fast foods like
pizzas, burgers, french fries, milkshakes, hard candies, candy bars etc., make
the food very tasty, they are of less to no nutritional value. Thus it would be
better to avoid such foods with empty calories.
CONCLUSION
Though hypertension is associated with increased risk of cardiovascular morbidity and mortality and other neurological, metabolic, and musculoskeletal health conditions, reducing high blood pressure does reduce the risks. Thus it would be important to take proper care of hypertension.
These simple yet effective tips on maintaining good blood pressure levels do help a lot. These methods may seem easy to some people and may seem not so easy to some people. But these evidence-based lifestyle measures can significantly improve blood pressure control when practiced consistently.
We, at Health By Tips, wish you all the very best in your journey towards better health.
