How to control blood pressure?

Medical terms Hypertension is high blood pressure. It is by far a common condition that can lead to serious complications if untreated. Complications off untreated hypertension can lead to emergencies scubas stroke, heart failure, heart attack, and kidney damage.

Dietary changes and losing weight are effective treatments for reducing blood pressure. Several lifestyle changes that can help to reduce blood pressure. These can be achieved by stopping smoking, reducing stress, reducing alcohol consumption, and by exercising regularly.

Lifestyle changes and diet modifications are very effective when used alone but often have the greatest benefit when used together.

On the other hand many patients with hypertension need and are advised to take medications to lower their blood pressure to safe levels and such goals are to be monitored regularly.

The main source of sodium in the diet is the salt contained in packaged and processed foods and in foods from restaurants.

The body requires a small amount of sodium in the diet. However, most people consume more sodium than they need. A low-sodium diet contains fewer than 2 grams (2000 milligrams) of sodium each day.

Drinking an excessive amount of alcohol increases your risk of developing high blood pressure. People who have more than two drinks per day have an increased risk of high blood pressure compared with nondrinkers.

Adding more fruits and vegetables to your diet may reduce high blood pressure or protect against developing high blood pressure. A strict vegetarian diet may not be necessary.

Eating an increased amount of fiber may decrease blood pressure. The recommended amount of dietary fiber is 20 to 35 grams of fiber per day. Many breakfast cereals are excellent sources of dietary fiber.

Eating more fish may help to lower blood pressure, especially when combined with weight loss.

Caffeine may cause a small rise in blood pressure, although this effect is usually temporary. Drinking a moderate amount of caffeine (less than 2 cups of coffee per day) does not increase the risk of high blood pressure in most people.

Regular exercise (walking, running) for 20 to 30 minutes most days of the week can lower your blood pressure, even if you don’t lose weight. To maintain this benefit, you must continue to exercise; stopping exercise will allow your blood pressure to become high again.

While we have a wide range of drugs and supplements to control blood pressure no one has the final answer on blood pressure control.

Even the most aggressive drug regime may fail to control a person’s blood pressure. I have seen patients on eight or ten medications who are still experiencing elevated blood pressures. Many of them are very stressed by what they see as a very imminent risk of dying, which naturally raises their blood pressure further.

Best ways to control blood pressure without taking medications.

1.Regular exercise ; 30 minutes of exercise 4 to 5 days a week can lower your blood pressure by 5 to 10 mmhg. It is important to keep in mind that ,If you stop exercise immediately your blood pressure can rise again. The exercises good for reducing blood pressure are walking,jogging,swimming,dancing,cycling,aerobic aerobic exercises. Consult a cardiologist before starting an exercise programme.

2.Reduce weight ; blood pressure increases with weight.overweight causes breathlessness when you sleep called sleep apnea which causes rise in blood pressure(hypertension).men are at risk of developing hypertension if their waist measures greater than 40 inches and women are at risk if their waist measures greater than 35 inches. Measurement varies from person to person.

3.Eat a healthy diet ; DASH diet (dietary approach to stop hypertension). DASH diet emphasizes on eating a variety of foods and getting the right amount of nutrients.

Sodium(salt intake): you can consume upto2300mg of sodium per day.

Grains: 6 to 8 servings /day, includes cereals, rice and pasta.

Vegetables: 4 to 5 servings/day, includes carrots, tomatoes,broccoli, sweet potatos, greens, vegetables full of fiber. Example of one servings; one cup of raw leafy vegetables or half cup cooked vegetables.

Fruits: 4to5 servings/day. One serving equals one fruit or 1/2cup fresh fruit or 4 ounce juice.

Diary:2to3servings/day.Milk,yogurt,cheese are major source of calcium, vitaminD and protein. But the key is to make sure that you choose diary products low in fat.

Nuts and seeds:4to5servings/week. One servings equals 1/3cup nuts,2tablespoon seeds or 1/2cup cooked beans.

Fat and oil: 2to3 servings a day. Examples of one serving: 1 teaspoon oil

Sweets:5or fewer a week. One serving equals 1tablespoon sugar, jam. When tou eat sweets, choose that are fat free.

4.Quit smoking ; It helps your blood pressure return to normal level.

5.Alcohol ; Drinking too much alcohol can increase blood pressure.DASH diet recommends toltolimit alcohol to fewer drinks a week.

6.Cut back on caffeine; It can raise blood pressure by as much as 10mmhg in people who rarely consume it. Although the effect of chronic caffiene ingestion on blood pressure are not clear, but the possibility of a slight increase in blood pressure exists.

7.Reduce your stress; it is an important contributor to high blood pressure. Try to avoid stressors by changing your expectations,make a plan to solve problems,make time to relax, practice gratittude.

8.Get support;Getting support from family ang friends can improve your health .

9.Monitor blood pressure at home and see your doctor regularly.

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