Hypertension, another name for high blood pressure, is a frequent medical disorder in which the blood pushes excessively hard against the artery walls. Two figures are used to calculate blood pressure: systolic pressure, which represents the force of blood against arteries during a heartbeat, and diastolic pressure, which represents the force of blood against arteries during a heartbeat’s pause.
In general, a normal blood pressure reading is less than 120/80 mmHg (millimeters of mercury). When the systolic pressure is 130 mmHg or higher and/or the diastolic pressure is 80 mmHg or higher, high blood pressure is identified. However, because blood pressure can differ based on a variety of variables, such as age, gender, and state of health, it’s crucial to discuss your blood pressure results with a healthcare professional.
High blood pressure is frequently referred to as a “silent killer” since it usually causes no symptoms but, if addressed, can result in major health issues. Heart disease, stroke, renal damage, and eyesight loss are only a few examples of these problems.
In addition to medication when required, the standard course of treatment for high blood pressure includes lifestyle modifications, good food, frequent exercise, and weight management. Working with a healthcare professional is crucial to managing high blood pressure and lowering the risk of consequences.
Adopting a healthy lifestyle while managing and controlling your high blood pressure requires you to consult with your healthcare practitioner frequently. The following are vital tips for managing high blood pressure:
- Keep an eye on your blood pressure. Use a home blood pressure monitor to check it frequently. This assists you in keeping track of your readings and gives your healthcare practitioner important details.
- Maintain a healthy diet: Consume a balanced diet reduced in cholesterol, saturated fats, and sodium (salt). Incorporate more fresh produce, healthy grains, lean proteins, and low-fat dairy food into your diet. Think about adopting the DASH (Dietary Approaches to Stop Hypertension) eating strategy, which is intended to reduce blood pressure.
- Reduce salt intake: Processed and packaged meals should be consumed less because they frequently contain excessive sodium levels. Choose fresh, healthy ingredients, and season your meals with herbs and spices rather than salt.
- Maintain a healthy weight: Losing weight can help lower your blood pressure if you are overweight or obese. Attempt to lose weight gradually and sustainably by combining a nutritious diet with frequent exercise.
- Exercise regularly: Exercise is essential for controlling high blood pressure. Aim for 75 minutes of intense activity or 150 minutes of moderate aerobic activity each week. Include exercises include cycling, swimming, dancing, and brisk walking.
- Drink in moderation: Too much alcohol might cause blood pressure to rise. If you do consume alcohol, do so lightly. This means no more than two drinks for men and one drink for ladies each day.
- Give up smoking: Smoking increases the risk of heart disease and raises blood pressure. If you smoke, get help to quit and stay away from second-hand smoke.
- Control your stress: Prolonged tension might increase your blood pressure. Find appropriate coping mechanisms for stress, such as meditation, hobbies, spending time with loved ones, or, if necessary, professional assistance.
- Take prescription medicine: If your doctor provides medication to lower your blood pressure, follow the directions carefully and schedule follow-up appointments to assess the medication’s efficacy.
- Keep all scheduled medical appointments: Visit your doctor frequently for examinations, and blood pressure checks, and to discuss any worries or inquiries you may have.
Remember, it’s important to work closely with your healthcare provider to develop an individualized plan that suits your specific needs and medical condition. They can provide personalized guidance and support to help you effectively manage your high blood pressure.