TIPS TO LOWER HIGH BLOOD PRESSURE

WHAT IS HIGH BLOOD PRESSURE?

High blood pressure (or hypertension) is a blood pressure reading above 140/90 mmHg. A high reading puts you at risk for a number of serious health conditions, including stroke and heart disease.

Fortunately, more than medication can help lower your blood pressure. Making the right lifestyle choices also helps control blood pressure.

WHAT ARE SOME EFEFCTIVE WAYS TO LOWER BLOOD PRESSURE?

Some of the most effective ways are easy and uncomplicated. These are:

Weight Loss: According to modern research, dropping extra weight helps keep your blood pressure in check. You can start with just 5 Kgs. The more you lose, the lower your blood pressure. Weight loss can also make your blood pressure medication more effective. Losing weight can be particularly effective if your weight is outside of a healthy range. Talk to your doctor about a target weight and a safe weight-loss plan.

Exercise: A great way to improve your BMI, reduce the fat around your middle, and decrease your blood pressure is to reduce your calories and get regular exercise. Simple exercises like walking or doing chores around the house can lower blood pressure. Doctors recommend a half-hour minimum of moderate physical activity five days a week. Talk to your doctor about developing an exercise program.

Healthy Diet: A healthy diet is another key to improving and maintaining your blood pressure. Focusing on balanced nutrition and eating foods that are low in cholesterol and saturated fat, which include fruits and veggies, whole grains, and low- or no-fat dairy products, helps lower high blood pressure. Another important factor in a successful diet is to reduce the size of your portions.

Low-Sodium: Salt and high blood pressure don’t mix. If you cut even a little bit of salt from your diet, it can result in lowering your blood pressure by as much as 8 mmHg.

Reduce Stress: Stress can increase blood pressure, at least temporarily. You’ll want to pay particular attention to lowering your stress if you’re at risk for high blood pressure due to being overweight. Many activities can help you stay calm while dealing with daily stresses. Many of the same healthy actions that are good for your blood pressure — like eating right and exercising — can also prevent stress. In addition to exercise, other forms of relaxation like meditation or deep breathing are also helpful.

Outlook: When you’re living a healthy lifestyle, you’re also making the right choices for your blood pressure. Watching your weight, exercising, and eating right can win the battle against hypertension.

WHAT SHOULD BE AVOIDED TO LOWER HIGH BLOOD PRESSURE?

Taming bad habits also makes a difference in some cases. If you smoke, drink too much alcohol, or drink caffeine daily, talk to your doctor to see if cutting back should be a part of your blood pressure reduction plan.

WHY KIMS?

KIMS doctors have more than one set of guidelines they follow for treatment of high blood pressure. The guidelines are based on research evidence. The goal of treatment is the same: to lower your risk of health problems that are caused by, or made worse by, high blood pressure.