Keeping Your Blood Pressure Under Control

blood pressure

Staying healthy is a deliberate action. No, it doesn’t happen by chance, especially not in a world where you can choose to sit on a couch and binge-watch your favourite show all day while drinking several cans of soda and emptying boxes of Pizza. Your blood pressure, for instance, is one thing you have to take practical steps to keep under control. 

If you’ve been diagnosed with high blood pressure, then you might already be on the search for medications to keep it down. However, there are everyday choices that will prevent your numbers from soaring. 

Here are 5 changes you can make to keep it under control.


Make Your Diet Healthy

Here’s one thing you do several times during the day – eat. Eating healthy can help you control several things including your blood pressure. Focus on food that is rich in whole grain, fruits, vegetables and low-fat dairy products. They are perfect for creating a balance in your diet and body. While eating healthy can be challenging, keeping a food diary can help. Monitor and write down what you eat. You can also take out time to read food labels when you shop and be particular about what you eat.


Reduce Stress

Everyone knows that chronic stress is a contributing factor. Trying to relieve stress by unhealthy eating, heavy drinking and smoking can further boost your blood pressure and make it harder to strike a balance. 

So rather than worsen it, take time to think about likely causes of stress and work on eliminating them. Take time to engage in relieving activities like spending time with family and friends or meditation and Yoga. 


Stop Smoking

Do you know that each cigarette you smoke increases your blood pressure for many minutes after you finish smoking? When you stop smoking, you stand a chance of stabilizing it. People who quit smoking have better chances of living longer than those who don’t stop.


Make Time For Exercise

Spending a minimum of 30 minutes every day of the week engaging in tasking physical activities can lower your blood pressure by about 5 to 8 mm Hg. There is no doubt that consistent exercise is necessary to keep your blood pressure under control.  For people with elevated blood pressure, exercise can help you avoid complications. It is also the best way to keep you within safe limits. 

Ideal exercises to help lower blood pressure include walking, jogging, cycling, swimming or even dancing. You can switch between mid and high-intensity workout periodically to further help you achieve your aim. We however advise consulting your doctor before taking on any exercise program. 


Monitor Your Blood Pressure Regularly And Consult Your Doctor.

Keeping a constant tab on your blood pressure is a wise choice as this helps you stay on top of your health situation and take early steps in the event of any change. 

blood pressure

Many people have found it wise to schedule regular visits to the doctor. You will need expert advice on how to carry on routine checks and change medications if need be.

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