How to control blood pressure? Here are 7 lifestyle tips

Do you feel uneasy when climbing stairs or doing any other activity that requires physical strength? This is a reality for people with high blood pressure. When it comes to blood pressure, we all know how common it is. In fact, according to the National Health Survey of 2017, one in every eight people in India has high blood pressure. Hypertension, or high blood pressure, is a major risk factors for heart disease and stroke, particularly in the elderly. Do you want to know how to control your blood pressure? Read on!

Health Shots referred to Dr Narayan Gadkar, Consultant Cardiologist, Zen Multispecialty Hospital, Chembur, Mumbai and his suggestions are noteworthy for anyone dealing with high blood pressure because these tips can help manage BP at home naturally!

First, let’s figure out what an ideal blood pressure level is

Knowing the right blood pressure reading for you and your parents is critical, so that you know when to be concerned and when to avoid tension. The overall optimal blood pressure is less than 130/80, with 120/80 being the optimum range. Keep in mind that BP issues can be controlled and managed at home with the right diet and healthy lifestyle choices.

The expert listed down quick tricks to control BP:

1. Exercise regularly

Regular physical activity—such as 150 minutes a week, or about 30 minutes most days of the week—can lower your blood pressure by about 5 to 8 millimeter of mercury (mm Hg), if you have high blood pressure. It’s important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

2. Lose extra weight

Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing even a small amount of weight if you’re overweight or obese can help reduce your blood pressure. In general, you may reduce your blood pressure by about 1 mm Hg with each kilogram (about 2.2 pounds, which is approximately 1 kg) of weight you lose.

3. Reduce sodium in your diet

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.

4. Limit the amount of alcohol

Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. So limit the amount of it you consume.

5. Eat a healthy diet

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 if you have high blood pressure.

6. Quit smoking

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health.

7. Reduce your stress levels

Chronic stress may contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress can also contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol, or smoking.