High blood pressure is one of the most common ailments that even young people suffer from in recent years. In the case of high blood pressure that occurs due to many different reasons, you should definitely be examined by a specialist doctor, but it is still possible to keep high blood pressure under control, even if you do not eliminate it, with some methods that you can apply yourself. Let’s take a closer look at these methods.

A blood pressure measure is a numerical value that expresses the pressure exerted by our blood flow as it circulates through the arteries. Although it varies according to the person, the healthy systolic blood pressure range is 120 – 130, and the healthy diastolic blood pressure range is 70 – 90. People whose blood pressure is above this value are diagnosed with high blood pressure. High blood pressure is an extremely serious condition and therefore must be treated under the supervision of a specialist physician.

Patients with high blood pressure are generally given drugs to keep blood pressure under control. However, more important than medicine is to change one’s lifestyle. Because in many cases, the cause of high blood pressure is the patient himself. Don’t worry, there are some methods that will help you control your high blood pressure and that do not have any side effects. Let’s take a closer look at them and see how you should apply these methods.

Ways to keep high blood pressure under control:
Lose weight and keep your waist size in check
exercise regularly
Switch to a healthier diet
Reduce the amount of sodium you take
Limit alcohol consumption
quit smoking
reduce caffeine consumption
Try to keep your stress level under control
Check your blood pressure regularly
follow medical advice

Lose weight and keep your waist size in check:

Studies conducted in recent years show that excess weight brings many diseases along with it. Being overweight means high blood pressure. Sleep apnea caused by being overweight also causes high blood pressure. If you lose even 1 kilogram of excess weight, your blood pressure will drop by 1 millimeter. This is an extremely important ratio. 

Of course, no matter how much weight you have, lose it as soon as possible, but where these excess fats are is extremely important. For example, oily hips and legs only make them look bad. But a fat belly opens the door to high blood pressure and heart ailments. Although it varies from person to person, it is recommended that the maximum waist width for men be 102 cm and the maximum waist width for women to be 89 cm. 

Exercise regularly:

Wait, don’t go right away and sign up for a gym and work out until you’re sick. The important thing in the exercise to keep high blood pressure under control is to do this sport regularly. Regular exercise for 150 minutes a week or 30 minutes 5 days a week will lower your blood pressure by 5 to 8 mm.

If you do not have high blood pressure yet, you can do any sports you want under the control of a specialist. However, if you currently have high blood pressure or, worse, hypertension, you should turn to exercises that will keep you active but not tiresome, such as walking, jogging, swimming, cycling or dancing . Heavy training twice a week is known to prevent high blood pressure before it occurs. 

Switch to a healthier diet:

Your diet has an indisputable effect on your blood pressure. A diet free from saturated fat and cholesterol , enriched with whole grains, fruits, vegetables, low-fat milk, will lower blood pressure by 11 mm. To switch to a healthier diet, keep these tips in mind;

  • Keep a food diary to learn about your eating habits.
  • Increase your potassium intake by eating fruits and vegetables.
  • Be sure to read the labels of the foods you buy.

Reduce the amount of sodium you take in:

Processed foods and salt are high in sodium. Even if you don’t remove sodium from your diet, you can lower your blood pressure by 5-6 mm by reducing it. It is enough for adults to take 1500 mg of sodium per day. To reduce your sodium intake, keep these tips in mind;

  • Be sure to read the labels of the foods you buy and find out the sodium content.
  • Try to stay away from processed foods.
  • Use seasonings instead of adding extra salt to your meals.
  • Try to let go little by little, not all at once.

Limit alcohol consumption:

Alcohol is among the biggest triggers of high blood pressure, as it is the root of all evils. Even when you limit your daily alcohol intake to two drinks, your blood pressure will drop by 4 mm. Avoid heavy alcohol consumption. 

Quit smoking:

From the moment you light a cigarette and inhale the smoke for the first time, your blood pressure starts to rise. When this situation becomes permanent, you will inevitably have a high blood pressure disorder like a light ball. Let that thing go.

Reduce your caffeine consumption:

The effect of caffeine consumption on high blood pressure is somewhat controversial. Caffeine intake increases blood pressure by 10 mm in people who do not consume caffeine frequently. However, it has not been seen that caffeine has such an effect in people who consume caffeine regularly. Check your blood pressure for the first half hour after consuming caffeine. If it is rising, then caffeine is not working for you. 

Try to keep your stress level under control:

We know, the phrase “avoid stress” has turned into a slogan that doesn’t have much seriousness anymore, but scientific studies show this. Stress; It is at least as harmful as smoking, alcohol and weight. It is the main cause of many ailments, especially high blood pressure. When trying to keep your stress level under control, consider these tips:

  • Lower your expectations from life.
  • Don’t focus on things you can’t control.
  • Avoid things that increase your stress. 
  • Try to rest and do things you enjoy.
  • Know the value of what you have.

Check your blood pressure regularly:

Many high blood pressure patients already measure their blood pressure frequently with the advice of a physician and even take notes. Make this situation regular. Identify situations and time periods that make your blood pressure higher than normal. If you are using a medicine prescribed by a doctor, it is possible to see if it works in this way. 

Follow medical advice:

As we have said, high blood pressure is a serious condition. It is normal for your blood pressure to rise and fall from time to time, but if this condition has become chronic, it is recommended that you be examined by a specialist doctor. Listen to your doctor, listen to the advice he gives you specifically, and try to follow all of them as much as you can. 

We talked about some of the methods that you can apply to keep high blood pressure under control, which many people suffer from in our country and around the world . Let us remind you that what we have told is for informational purposes only and you will get the most accurate advice from your doctor.

By Admin

Leave a Reply

Your email address will not be published.