Lifestyle modifications for high BP (blood pressure).

High blood pressure, aka hypertension, is a medical condition where the blood pressure is higher than normal. You can suffer from hypertension for years without even knowing it. You must have seen that our blood pressure readings come in two sets of numbers, for example 120/80. The upper number represents the systolic pressure and the bottom number is the diastolic pressure.

Uncontrolled high blood pressure can increase your risk of stroke, heart attack, heart failure and can also affect your kidneys. Fortunately, high blood pressure can be detected with a simple blood test and once you know you have it, you can work on controlling it by consulting a doctor and nutritionist for lifestyle and dietary changes.

What is the goal for lifestyle modifications for high BP?

Advertisment

The best strategy for controlling and preventing high blood pressure is to begin with lifestyle changes along with medications.

The goal of hypertension management is to:-

1. Reduce morbidity and mortality from stroke
2. Hypertension associated heart disease 
3. Prevent renal diseases

5 Lifestyle Modifications for high BP

Lifestyle modification is definitive therapy for some and adjunctive therapy for every person with hypertension. It will reduce your risk of cardiovascular diseases and will also help to  increase the efficiency of pharmacological agents.

1. Weight Management:-  

Advertisment

 Excess fat or specially visceral fat contributes to many diseases and can also be a major risk factor for hypertension. But losing even 2 to 3 kg of weight may reduce your blood pressure significantly. For some people weight loss alone is enough to avoid blood pressure medications.

2. Salt Restriction:- 

Moderate salt restriction (5 gms per day) with no added table salt is recommended for management of hypertension. The restriction of salt is important because the chloride ion with sodium causes blood pressure. 

3. Avoid Smoking:-

 If you have hypertension, doing excessive smoking or taking tobacco in any other form can lead to more cholesterol and other fatty deposits in your arteries and promote the constriction of your blood vessels.

4. Limit alcohol and Caffeine:-

Advertisment

Excessive consumption of alcohol and caffeine can raise your blood pressure to an unhealthy level. Reducing your consumption of alcohol can help you reduce your blood pressure. Caffeine is a stimulant that can fight fatigue, boost concentration and lighten your mood but it can also increase your blood pressure. You should try to avoid caffeine right before the activities that naturally increase your blood pressure.

5. Manage stress:- 

The effects of stress usually are temporary but chronic stress can increase your risk of high blood pressure and can affect your cardiovascular health in the long term. It’s important to make changes in your lifestyle to start managing your stress levels. You can include nclude relaxation techniques like deep breathing exercises, muscle relaxation exercises, deep breathing etc.

Making modifications in your diet and lifestyle and being consistent can help you manage your hypertension efficiently. Hypertension is a chronic condition that needs both the support of medicines and lifestyle modifications with the right guidance.