How to manage hypertension: 6 Easy Ways to Protect You from High BP

How to manage hypertension: 6 Easy Ways to Protect You from High BP

Bajaj Finserv Health
December 01, 20214 mins read

Key Takeaways

  • <a href="">Hypertension causes</a> serious health issues related to the heart and kidney
  • Know the different <a href="">stages of hypertension</a> to start treatment accordingly
  • Manage the various types of hypertension by having less sodium

A condition in which your blood pressure increases is called hypertension. Blood pressure is created due to the force with which blood is pushed against the walls of your arteries as your heart pumps. If the pressure is high, your heart may need to pump hard. If hypertension is not controlled, it can lead to fatal health complications. According to the WHO, around 1.13 billion people in the world have hypertension [1]. So, the question arises that how to manage hypertension.

There are four different stages of hypertension. The normal blood pressure in an adult is 120/80 mm Hg. In the second elevated stage, your blood pressure is 120-129/less than 80 mm Hg. During stage 1 hypertension, value increases to 130-139 mm Hg/80-89 mm Hg. In stage 2, values are 140 mm Hg/90 mm Hg or higher.

Amongst different types of hypertension, primary hypertension is the most common condition. Secondary hypertension occurs due to pre-existing medical conditions or medications. Manage hypertension during pregnancy well to avoid affecting the development of your child.

Hypertension causes serious health issues like kidney failure, stroke and heart failure. There are few natural ways by how you can reduce high blood pressure without medications. Here are some healthy tips to manage hypertension.

Additional read: 8 High BP Symptoms in Women to be Careful About!

How to manage hypertension?

Reduce heart muscle contractions by reducing sodium

First, reduce your salt intake. The main reason for high salt consumption is the dependency on processed foods. Studies reveal that dietary salt is a major cause of hypertension. So, lowering salt consumption can reduce blood pressure [2]. In case your BP is high, reduce your sodium intake and avoid the consumption of packaged foods. Consume approximately 2300 mg or less of sodium a day. For decreasing sodium intake, check food labels before you buy so that you can opt for low-sodium alternatives.

food that lower bp

Manage hypertension by eating foods rich in potassium

Potassium is a vital mineral that helps get rid of high sodium levels in your body. Thus, consuming foods rich in potassium can help in stabilizing your blood pressure. But, if you are suffering from kidney disease, it is advisable not to take foods rich in potassium. Consult with your doctor before increasing the potassium intake. Few foods that have high potassium include:

  • Fish
  • Spinach
  • Sweet potato
  • Bananas
  • Apricots
  • Low-fat milk and yoghurt
  • Tomatoes
  • Spinach
  • Potatoes

When you increase your potassium intake, excess sodium leaves your body via urine.

Additional read: 10 Healthy Foods that Should be Part of your High Blood Pressure Diet

Eat berries and lower blood pressure

Blueberries, raspberries and strawberries have many benefits apart from their delicious juicy flavors. These fruits come packed with polyphenols, plant compounds that promote good heart health. Polyphenols are effective in reducing the risk of diabetes, stroke and heart diseases [3]. By including berries in your diet, you can lower your blood pressure naturally.

Dilate your blood vessels by including garlic in your meals

Garlic is effective in decreasing blood pressure. Consumption of garlic supplements reduced blood pressure in hypertensive people as per a study [4]. Garlic is packed with anti-inflammatory and antioxidant properties. Further, garlic prevents angiotensin II production there by helping in lowering blood pressure. By adding garlic in your daily meals, you can experience its amazing benefits!

Relax your blood vessels with dark chocolate

Dark chocolate is rich in flavonoids, which are natural plant compounds. These compounds help in dilation of your blood vessels. Make sure to have dark chocolate with no added sugar to lower your blood pressure. Eating excess amounts of dark chocolate may not be beneficial for your heart. So, consume dark chocolate in small amounts.

Manage Hypertension with proper exercise

Exercising is vital for reducing your blood pressure. When you exercise regularly, your heart becomes stronger and starts to pump blood more efficiently. This reduces the pressure in your arteries and helps in lowering blood pressure. Right from brisk walks to vigorous exercise, devote some of your time daily for good health. Walk for 30 minutes a day and see how efficiently your blood pressure lowers.

Now that you know that there are natural ways to manage hypertension, you can protect yourself from hypertension. Keep a close watch on what you eat and maintain your weight. By making certain modifications to your lifestyle, you can easily overcome this condition. However, if you are facing high blood pressure symptoms, contact reputed specialists on Bajaj Finserv Health. Book an online doctor appointment within minutes with a specialist near you and address your BP issues without delay.

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Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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