Take Extra Good Care of Your Heart: 8 Important Things to Do When Your Blood Pressure (BP) is High (2020)

High blood pressure, also called hypertension, is the force of your blood as it flows through the arteries in your body. As the blood flows, it puts pressure on your blood vessel walls. Hypertension happens when your blood moves through your arteries at a higher pressure than normal and this is dangerous because it makes pumping the blood difficult for the heart and contributes to the hardening of the arteries.

Uncontrolled high blood pressure can cause severe health problems, including heart disease, heart attack, stroke, and kidney failure. It is important to keep a regular check on your BP. Some of the causes of high BP are smoking, excessive consumption of alcohol, being overweight or lack of physical activity, stress, genetics and too much salt, fat or cholesterol consumption in the diet.

The best way to lower your blood pressure is to make a few changes to your lifestyle and reduce the risk of heart disease or kidney failure. Also, it is essential to consult a doctor who can provide you certain medications to lower your blood pressure to normal levels. Here are a few ways that can help you manage your blood pressure:

You can keep your BP in control if you exercise regularly. If you have high BP, add physical activity to your daily routine. Exercise can help you bring your BP to safer levels by about 6-8 mm Hg. Exercise for about 20-40 minutes a day and make sure that you're consistent. Various exercises might include walking, jogging, cycling, swimming, or dancing. Talk to your doctor about an exercise program; strength training can also help to reduce your blood pressure.

What you eat has a direct impact on your health. Adding food rich in whole grains, fruits, leafy greens, and vegetables can help reduce your BP. Avoid eating food rich in fat and cholesterol for a healthy body. Monitor what you eat, and how much you eat and consider adding sources of potassium to your diet. Talk to your doctor about the best food, consuming the right food can help reduce your blood pressure by up to 11 mm Hg. Eat less meat and more plant-based foods rich in fibre. Cut the amount of sugar you eat. Sugar and certain sugary beverages contain calories and lack nutritional values. You can have dark chocolates or fruits instead of sugary foods.

Consuming too much alcohol can be bad for your health. While drinking alcohol in moderation can help you manage your blood pressure levels – one glass for women, and two glasses for men. Drinking more can have the reverse effect and can raise your blood pressure and can also reduce the effects of medications.

Reducing the intake of sodium can help minimise health problems and can reduce your blood pressure by about 4-6 mm Hg. If you have high blood pressure, a lower sodium intake of about 1,500 mg a day or less is ideal for an adult.

The best way to reduce sodium intake is to eat freshly cooked food and avoid processed or prepackaged foods, which are high in sodium. Don't add too much salt to your food and read food labels before buying. Common foods with a high amount of sodium are: pizzas, sandwiches, soup, meat, bread and poultry. If possible, choose low sodium alternatives for the foods and beverages you consume.

Gaining weight is one of the reasons for high blood pressure. Being overweight can make breathing difficult while sleeping, which contributes to high BP. Weight loss is very important for controlling blood pressure. You can reduce your BP by about 1 mm Hg with each kilogram of weight you lose. Exercise to lose excess weight around your waistline. Talk to your doctor about a healthy weight for you.

Worrying and overthinking leaves you stressed, which further increases your blood pressure. Managing stress can help you control your blood pressure levels. There are specific ways that can help you reduce stress:

Quitting smoking is the first step to a healthy lifestyle. Every cigarette you smoke gradually increases your blood pressure. This is an important step in order to control your BP. The chemicals in cigarettes damage your body's tissues and harden the blood vessel walls. Quitting smoking reduces health risks and improves your overall health.

If you complain about uncontrolled high blood pressure, it becomes very important for you to consult a doctor. Hypertension is mostly the result of your diet and lifestyle. Here are a few medications that can work for you (consult a doctor before experimenting anything new):

Monitor your blood pressure at home and see a doctor to avoid complications. Visit your doctor to check your blood pressure readings regularly. Take regular appointments with your doctor in order to tackle any possible problems before the condition gets worse. The doctor can suggest medicines or ways that can help you get better.

Taking medicines for controlling your blood pressure level is common. Talk to your doctor before you start monitoring at home or making any changes in your medications or treatment so that he can recommend you better ways to deal with high blood pressure. Don't start or stop taking medicines without talking to your doctor; otherwise, you may increase your risks of having health problems. And lastly, don’t keep anything from your family, they’re going to be the first line of support in making you switch to a healthier lifestyle!