Hypertension, also known as blood pressure, is a condition that affects approximately 1.28 billion worldwide. It can cause a wide range of health issues if not in control. Hypertension can be dangerous as it does not have many visible symptoms so making a little effort to stay healthy through lifestyle changes can keep you safe from the risk of heart disease and stroke! First let’s look at the five blood pressure ranges: 

• Normal- Less than 120/80mm Hg is considered normal  

• Elevated- When the reading is between 120-129 systolic and less than 80 mm Hg diastolic  

• Hypertension stage 1- If the readings are 130/80 your blood pressure is high  

• Hypertension stage 2- This is when the reading is 140/90 or higher  

• Hypertensive urgency- If the reading is 180/120 or higher more than once, seek immediate help!  

Here are 7 lifestyle changes that can manage and sustain the right blood pressure levels!

1. Keep your weight in control

Being overweight can cause a lot of health conditions. It is a major risk when it comes to hypertension. Losing even a small amount of weight can help in reducing blood pressure.  

2. The DASH diet 

A DASH diet is “dietary approaches to stop hypertension diet”, which is designed to manage, control and prevent hypertension. This includes a lot of fruits, veggies, lean proteins, seeds, nuts and grains and limiting processed meat, sodium and sugar. If a patient has kidney disease a diet is specially planned for a diet rich in potassium to decrease blood pressure over time.  

3. Limit alcohol 

Drink in moderation if you have the habit of consumption. Keep the limit to 2 drinks per day for men and 2 days for women. Too much alcohol can increase blood sugar level and also disrupt the effects of medication. 

4. Avoid smoking 

A temporary increase in blood pressure is what happens every time you smoke. Stop smoking to decrease the risk of strokes and heart attacks!  

5. Regular exercise 

A combination of three things is managed and controlled with regular physical activity, blood pressure, stress and weight.  At least a minimum of 150 minutes of physical activity per week is the recommended amount. You hit the gym or go for a walk, do it. It aids in managing blood pressure.  

6. Limit sodium intake 

Less than 1,500 milligrams per day is advisable for the majority of adults.  If diagnosed with high blood pressure cutting it down to 1000 mg will really help with your blood pressure.  

7. Stress control

Yes, we all are packed with busy schedule Everday but taking breaks and managing stress is important to stay in good shape and health. Too much stress can lead to poor diet and excessive alcohol intake.  Identify the problem and work on it. Yoga, meditation and breathing exercises can help in calming down the mind and relieve stress. You can even try an activity that you enjoy diffusing the stress and keeping your blood pressure low.  

All these tips are small changes that can be made to your lifestyle that help in managing your blood pressure naturally. But, in some cases medications are recommended to keep in control. So, it’s important to talk to your doctor to know what will work for you!