9 Lifestyle Changes That Will Help You Control Hypertension

Hypertension can become a cause for concern if not managed in the initial stages. While there is no cure for hypertension, it can be regulated with medication and some lifestyle modifications. Hypertension can lead to a paralytic stroke. It can also lead to heart and kidney diseases. Averting hypertension in the initial stages can help improve your quality of life while preventing associated health issues. Healthy lifestyle changes for hypertension will bring about the best results over time. Let’s try to understand the different ways you can improve your lifestyle.

# Plan a Healthy Diet

Change your diet plan by including whole grains, fruits, vegetables, low-fat dairy products, etc. in your diet to control blood pressure. It may not be easy to change your eating habits overnight but you can follow these easy tips for eating healthy:

- Monitor what you eat regularly. Note down whatever you eat for a week and you will realise how good or bad your eating habits are.
- Include foods rich in potassium. Potassium controls sodium levels in the body which in turn regulates blood pressure.
- Whenever you shop, read the food label for healthy ingredients and watch your plate when you dine out.
- Avoid excessive salt intake.

# Consume Alcohol in Moderation

Alcohol consumed in moderation i.e., about 12 ounces of beer or 5 ounces of wine in a day can help lower the blood pressure by 4 mm Hg. But this effect is lost and the blood pressure may increase by excessive consumption of alcohol. Besides, it may also reduce the efficacy of the medication.

# Reduce Caffeine Consumption

If you are not habituated to consuming caffeine, you may not notice any effect on your blood pressure. However, the blood pressure may increase by 10 mm Hg on the consumption of caffeine in those who rarely consume it. You can check your blood pressure 30 minutes after drinking caffeinated drinks like coffee or tea. If you notice an increase in blood pressure by 5 mm Hg to 10 mm Hg, then it means your blood pressure may be affected by caffeine consumption.

# Give Up Smoking

Your blood pressure stays increased for several minutes after smoking each cigarette. The level comes down to normal the moment you stop smoking. Quit smoking if you intend to control your blood pressure level. Needless to say, giving up smoking can also improve your overall health.

# Work on Reducing Stress

Stress and blood pressure are interrelated. Chronic stress can increase blood pressure levels. If you are stressed continuously, it is important that you find ways to deal with it. Do not consider alcohol or smoking as stress busters as they will only cause damage by increasing your blood pressure levels. Instead, analyse the reasons for your stress and take measures accordingly. You can also try therapy in order to get a perspective.

# Be Physically Active

Physical activity will help in controlling blood pressure levels. Consistent workout for about 20 to 30 minutes a day will help in lowering the blood pressure levels. Stopping in between may trigger the blood pressure. Regular exercise will help prevent blood pressure from reaching higher levels and will bring it down to a normal level if you already have hypertension.

# Monitor Blood Pressure Regularly

It is always safe to monitor blood pressure regularly to exercise caution on the onset of hypertension. It is recommended to consult a doctor immediately after the blood pressure goes higher than the normal level. The doctor will advise medication if required or will recommend lifestyle changes for hypertension.

# Shed the Extra Pounds

The higher the body weight the higher the blood pressure. Losing even a few pounds will matter if you are overweight or obese. Watch your waistline as an increase in fat around the waistline will make you more prone to hypertension.

# Control Sodium in Your Diet

By just reducing salt in your diet you can control sodium. Managing sodium can help in reducing blood pressure to a great extent.