Did you just or have been diagnosed with high blood pressure? Please take note that there’s no need to panic to embark on a major life overhaul to make a difference in your blood pressure. Did you know that high blood pressure is treatable, most commonly by a combination of medicine and lifestyle changes, including:
Maintain healthy body weight
Blood pressure often increases as weight increases, causing disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure
Limit salt consumption to 1 teaspoon (5g) a day
Small reduction in the salt (sodium) in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg
Limit alcohol consumption to one drink a day
Drinking too much, too often, can increase your blood pressure, so practice moderation
Eat more heart-healthy diet includes potassium and fiber (fruits & vegetables)
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg
Stop smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish
Exercise regularly
Aim for a half-hour at least five days a week. Even everyday activities such as walking can help
Avoid stress
Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure
References:
- http://www.myhealth.gov.my/en/hypertension-2/
- https://www.health.harvard.edu/staying-healthy/6-simple-tips-to-reduce-your-blood-pressure
- https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974
- https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast
