Preventive Measures against High Blood Pressure

23 February 2023 | Views

High blood pressure raises your risk of a wide range of significant health issues. In addition to other health problems, high blood pressure has been linked to heart disease, stroke, and renal disease, according to research.

Image Source : Public Domain

Image Source : Public Domain

You can assist in keeping your blood pressure in a healthy range by leading a healthy lifestyle. The risk of getting heart disease and stroke can be decreased by keeping your blood pressure under control. Use the following healthy lifestyle choices listed below.


  • Maintain Your Healthy Weight


High blood pressure is more likely to occur if you are obese. Doctors frequently analyse your body mass index to see whether your weight is within a healthy level (BMI). If you are aware of your height and weight, you can calculate your BMI. Doctors occasionally measure a patient's waist and hips to determine body fat.

With your medical team, go over methods for reaching a healthy weight, such as choosing the right foods and doing frequent exercise.


  • Stay Active


High blood pressure can be prevented by exercise. The more exercise you get, the better, but even moderate exercise, like walking for 30 minutes three times a week, can be beneficial. Exercise increases the efficiency with which your heart uses oxygen, reducing the effort required to pump blood and reducing blood pressure.


  • Limit Alcohol


Alcohol consumption can raise blood pressure, even in healthy individuals. Your doctor might urge you to drink in moderation if you do. This implies no more than one drink per day for ladies and two for males. 

If you are already under blood pressure treatment, your doctor might advise against drinking. Moreover, the additional calories in each drink might thwart attempts to lose weight. Inform your doctor if you're having trouble reducing your alcohol intake so they can suggest a treatment plan.


  • Manage Your Stress Levels


Stress can exacerbate high blood pressure and make it challenging to continue with good lifestyle practices. Adults should get 7 to 8 hours of sleep every night, exercise for 30 minutes three times per week or more, and try to avoid external stressors as much as possible to manage stress better.

Moreover, consider engaging in relaxation techniques like yoga, meditation, or breathing exercises.


  • Keep Track


Healthy living creates the groundwork for healthy blood pressure, but hypertension is still asymptomatic. The best method to monitor your blood pressure and ensure you can react to any necessary changes is to take regular measurements. Both your doctor's office and most pharmacies provide blood pressure checks.

Keep an eye on your blood pressure. Make sure to have your blood pressure frequently checked, either at home or in your doctor's office. According to research, high blood pressure frequently develops without symptoms; therefore, the only way to determine whether your blood pressure is rising is to take a blood pressure reading.

Examine your daily routine to identify any modifications you might make to assist in lowering your blood pressure. Set modest objectives, like choosing fruits and vegetables as snacks rather than processed foods, and work on developing these healthy behaviours until they become second nature. If you are under high blood pressure treatment, making these lifestyle adjustments can help reduce it.


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