Six Ways to Control the High Blood Pressure

Six Ways to Control the High Blood Pressure

December 1, 2021

High blood pressure is a common but dangerous condition because it can damage organs in your body, including your heart and kidneys. This means high blood pressure is a risk factor for cardiovascular diseases such as stroke and heart attack. High blood pressure also increases the risk of early death from any cause.

What is High Blood Pressure?

High blood pressure occurs when the force of your blood pushing against the walls of your arteries remains high. It is a chronic medical condition, the causes of which are unknown in most cases.

Systolic pressure (the upper number) is the pressure in your arteries when your heart beats and pumps blood into them. Diastolic pressure (the lower number) is the pressure in your arteries when your heart relaxes between beats. The higher the systolic and diastolic numbers you have, the higher your risk of hypertension.

Normal blood pressure is between 120/80 and 129/79 mm Hg, so a blood pressure of more than 130/80 mm Hg is considered high.
If your readings are higher than normal but below 130/80 mm Hg, you fall into the group of people with elevated blood pressure. This implies that you’re at risk of developing it.

The high blood pressure range is higher at 140/90 mm Hg.
High blood pressure has no visible symptoms initially, but if left untreated, a person may notice the following symptoms:

  • Headache or nosebleed
  • Shortness of breath during physical activity
  • Dizziness and confusion

How Can You Control High Blood Pressure?

Treatment for high blood pressure involves a variety of factors, the primary one being a lifestyle change. You can control hypertension using these factors:

  1. Exercise

High blood pressure is reduced by regular exercise. When the heart exercises more during activity, it becomes stronger and more efficient. Exercise also boosts circulation and reduces stress and anxiety that can be triggers for high blood pressure. It is important to choose an exercise plan that you enjoy and is easy to stick to. Walking is a great exercise for people with high blood pressure because it can be done nearly anywhere and is free and easy.

  1. Diet

According to the American Heart Association (AHA), you can lower blood pressure by eating a diet rich in fruits, vegetables, and whole grains. These healthy foods are rich in potassium, magnesium, and fiber–minerals that help lower blood pressure. It is important to also watch your sodium intake, which can be a trigger.

  1. Lose weight

Your doctor may also suggest that you lose a few pounds to help lower your blood pressure, even if you are not overweight according to the body mass index (BMI). High blood pressure is often associated with obesity, especially abdominal obesity. This means that belly fat is packed around your organs, including your liver and kidneys; this can cause these organs to work harder than they should, raising your blood pressure.

  1. Reduce stress

Several studies have found that practicing yoga and meditation can reduce high blood pressure. Researchers believe this is because stress hormones cause blood pressure to go up, so by reducing stress, you naturally lower your blood pressure levels.

  1. Avoid certain medications

Several drugs, including birth control pills and some antidepressants, can increase the risk of high blood pressure.
If you are using any of the following medications, talk to your doctor about switching them to another option.

Pregnancy is another condition that causes high blood pressure. High blood pressure during pregnancy can lead to complications for both mother and child. It can cause problems with the baby’s development and increase the risk of a low birth weight baby and a miscarriage. High blood pressure in early pregnancy can also cause pre-eclampsia later on.

  1. Stop smoking

Smoking can damage arteries and cause them to become inflamed, making it more difficult for the heart to pump blood through these inflamed arteries, so your blood pressure may rise as a result.

Schedule an Appointment

Visit MI Health Clinic for more information on high blood pressure and how you can prevent or control it.