While low blood pressure can make you feel tired and dizzy, high blood pressure has no symptoms, even when blood pressure is dangerously high. That is why it is important that you get your blood pressure checked regularly.
While many factors, including age, race, medical history and family history, can affect the link to high blood pressure, here are some things you should do to keep it under control:
1. Lose Extra Pounds:
Blood pressure often rises as you gain weight, so shedding those extra kilos is one of the most effective lifestyle changes to control high BP. Being overweight can interfere with sleep, also known as sleep apnea, which further raises your blood pressure.
2. Healthy Diet
Any medical problem is in a way linked to the food we eat, so is high blood pressure. Following a diet rich in whole grains, fruits, vegetables and low-fat dairy products, called the Dietary Approach to Stop Hypertension (DASH), can help lower your blood pressure by up to 11 mm Hg.
3. Reduce Sodium
Did you know that a small reduction in sodium can improve your heart health? According to a report from the Mayo Clinic, if you have high blood pressure, reducing sodium will lower it by about 5 to 6 mm Hg. The effect of salt intake on blood pressure differs for different groups of people. If you have high BP, see your doctor about reducing sodium.
4. Regular Exercise
Regular physical activity can lower your blood pressure. It is important to be consistent because if you stop exercising, blood pressure can rise again. If you have high blood pressure, regular physical activity can bring blood pressure down to a safe level.
5. Quit Smoking, Limit Alcohol
When you stop smoking, cigarettes raise your blood pressure for a few minutes. Quitting cigarettes helps a person to keep their blood pressure under control. Quitting smoking cigarettes can reduce your risk of heart disease and improve your overall health. Meanwhile, alcohol can be both good and bad for blood pressure. According to a report from the National Library of Medicine, alcohol initially lowers blood pressure (up to 12 hours after a meal) and then raises blood pressure.
Some other ways to control your high blood pressure are to cut down on caffeine, reduce stress, eat a protein-rich diet and get proper sleep.