Ways to control high blood pressure

LIFESTYLE changes can help you control and prevent high blood pressure, even if you’re taking blood pressure medication. Here’s what you can do:

Eat healthy foods

Eat a healthy diet. Try the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasises fruits, vegetables, whole grains, poultry, fish and low-fat dairy foods. Get plenty of potassium, which can help prevent and control high blood pressure. Eat less saturated fat and trans fat.

Decrease the salt in your diet

A lower sodium level – 1,500mg a day – is appropriate for people 51 years of age or older, and individuals of any age who have hypertension, diabetes or chronic kidney disease.

Otherwise, healthy people can aim for 2,300mg a day or less. While you can reduce the amount of salt you eat by putting down the saltshaker, you generally should also pay attention to the amount of salt that’s in the processed foods you eat, such as canned soups or frozen dinners.

Maintain a healthy weight Keeping a healthy weight, or losing weight if you’re overweight or obese, can help you control your high blood pressure and lower your risk of related health problems.

If you’re overweight, losing even 2.3kg can lower your blood pressure.

Increase physical activity Regular physical activity can help lower your blood pressure, manage stress, reduce your risk of several health problems and keep your weight under control.

For most healthy adults, the US Department of Health and Human Services recommends that you get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination or moderate and vigorous activity. Aim to do musclestrengthening exercises at least two days a week.

Don’t smoke

Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries. If you smoke, ask your doctor to help you quit.

Manage stress

Reduce stress as much as possible. Practise healthy coping techniques, such as muscle relaxation, deep breathing or meditation. Getting regular physical activity and plenty of sleep can help, too.

Practise relaxation or slow, deep breathing

Practise taking deep, slow breaths to help relax. There are some devices available that promote slow, deep breathing.

However, it’s questionable whether these devices have a significant effect on lowering your blood pressure. – Mayo Clinic News Network/ Tribune News Service