You may be aware that high blood pressure, also known as hypertension, is a common condition that, if left unmanaged, can lead to severe health complications like heart disease, stroke, and kidney failure.
Understanding how to regulate your blood pressure is essential for maintaining overall health and preventing these serious issues.
Are you hypertensive? Struggling to find ways to control your high blood pressure? Well, there are several ways by which you can do so.
These methods range from immediate strategies such as medications and quick lifestyle changes that help prevent hypertension in the long run.
In this blog by Mykare Health, you’ll learn about the importance of diet, exercise, stress management, and ongoing treatment in controlling blood pressure.
By adding these strategies into your daily routine, you can improve your well-being and lower the risk of severe health complications due to high blood pressure .
Ready to dive in? Read on to know how you can check your steeping BP.
Understanding Blood Pressure
- Blood pressure is measured using two figures: divided into diastolic and systolic quantities.
- Systolic pressure (first figure): Shows the pressure that your heart subjects your artery walls to each time they pump blood.
- Diastolic pressure (second figure): Shows the force with which your heart pushes the blood against the side of the artery at rest in-between the heartbeat.
- Normal blood pressure: Hypertensive patient is considered to be one who has blood pressure readings of 120/80 mm Hg and above. 1.120- represents the pressure at which the heart pumps blood to the arteries. 2.80- denotes the blood pressure on the lower side, the diastolic pressure.
- Hypertension (high blood pressure) is diagnosed when:- Hypertension (high blood pressure) is diagnosed when:
- It is frequently found that the patients’ blood pressure readings are over 140/90 mm Hg.
- Either of them is either 90 mm Hg or more or the systolic pressure is 140 mm Hg or more.
- Treatment for hypertension may include:- Treatment for hypertension may include:
- Medications.
- Lifestyle modifications.
- Supervision of levels of blood pressure.
Immediate Steps to Lower Blood Pressure
1.Controlled Breathing and Exercises
The following is one of the techniques that can be used so as to be able to lower the blood pressure as well as stress level; deep breathing. Belly breathing enhances the operation of the parasympathetic system and thus decreases the heart rate.
Method: Sit in a comfortable position, breathe in through your nose, hold your breath for some time, preferably about three seconds and blow out through the mouth. Continue to do this for approximately 5-10 minutes.
2.Use of Cold Compress
If for example you take cold compress on your neck, or on the wrists circulation is affected hence lowering blood pressure. Method: Tie a wet, cool towel or an ice pack on your neck for a quarter to half an hour.
3.Drinking Water
One of the more severe consequences of dehydration is high blood pressure or what is known scientifically as hypertension. The consumption of a glass or two of water helps in re-establishing the normal body fluid volume and possibly reducing blood pressure.
4.Physical Activity
The probability of high blood pressure reduces when one takes a short walk or does some light exercises since it aids in circulation and reduces stress hormones. Method: Take a light 10-15 min of walk and ensure that one is breathing deeply and all the body muscles are relaxed.
Dietary Adjustments for Quick Results
1. Potassium-Rich Foods
Since potassium prevents sodium from accumulating in your cells, it creates tension in blood vessels. Foods: Bananas, oranges, spinach, yams, avocados.
2. Reduce Sodium Intake
Sodium raises the blood pressure by causing the body to accumulate more fluids that in turn raises the blood volume. Strategy: Do not take foods that have been preserved, try not to take foods from fast foods and always read labels to select low sodium products.
3.Dark Chocolate
Flavonoids present in dark chocolate are known to make blood vessels dilate and it is recommended that a small amount of dark chocolate be taken. Recommendation: Use dark chocolate that has a cocoa content of 70 percent and above and eat the recommended portion of a small chocolate that is approximately one ounce.