Steps You Can Take to Keep Your Blood Pressure in Check

Steps You Can Take to Keep Your Blood Pressure in Check

High blood pressure is dangerous because it does not present with serious symptoms until the damage to your cardiovascular system is severe enough. While it has no cure, everyone should know their blood pressure and how to keep it in check. There are many ways of doing so, and we will explore them below.


Know Your Blood Pressure

Before taking any measures to control your blood pressure, knowing where you stand is a good idea. Normal blood pressure is 120/80 or lower. This number represents the systolic pressure, the pressure in the arteries when the heart beats, and diastolic pressure, the pressure in the arteries when the heart rests.

Anyone with a blood pressure of 130/80 is considered mildly hypertensive, while a blood pressure of 140/90 or higher is stage 2 high blood pressure. Any reading above 180/110 warrants immediate medical attention.

You can monitor your blood pressure at home using a digital monitor. The high-quality, blood pressure monitors from are suitable for home use, and you can then share the readings with your doctor for further assistance. Additionally, you can use them to gauge how well you are keeping your blood pressure under control, but you should always contact your doctor for professional assistance.

Lose Some Weight

There is a direct correlation between weight and high blood pressure. Being overweight can also lead to other concerns, such as sleep apnoea which can further increase blood pressure.

Losing weight is one of the more important lifestyle changes anyone could make to keep their blood pressure under control. Doctors estimate that blood pressure lowers by 1 mm Hg for every kilogram of weight lost. Also, keep an eye on your waistline because carrying a lot of weight in your midsection increases the risk of high blood pressure.

Eat Healthy Food

Food plays a significant role in our health and well-being. The right foods help protect us against chronic illnesses, including blood pressure. The challenge many people face is that there are so many diets to follow that things become confusing.

Healthy eating is about swapping out unhealthy foods for healthy ones. For example, avoid processed sugar and instead use honey in your tea. You could also remove unhealthy fats from your diet and include healthy ones.

You should also reduce your sodium intake if you have mild to serious high blood pressure. Check all the food you eat to ensure it has low sodium content. You should also eat foods such as fruits and vegetables containing potassium as it can reduce the effects of sodium on the body.

Talk to a Doctor About Medication

In addition to making the necessary lifestyle and dietary changes, talking to a doctor about your high blood pressure is recommended. They will provide additional advice and even medication proven effective at lowering and controlling blood pressure.

The effects of high blood pressure are often devastating, but many people do not realise this until it is too late. You should learn to control your blood pressure, and this starts with keeping an eye on it to know when you need to take action. Making the necessary changes and talking to a doctor are crucial in controlling it.

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