Ways to control blood pressure

ALSO KNOWN as the “silent killer,” hypertension or high blood pressure is considered as the most common cardiovascular disease. It forces the heart to work beyond its capacity causing damage to one’s organs and serious health problems.

Hypertension has no cure, although there are medications that can be prescribed to manage blood pressure. But there are also ways on how to control blood pressure without medication or even lower one’s need for medicines.

Mayo Clinic, a nonprofit organization committed to clinical practice, education and research, said in its Web site that lifestyle plays an important role in dealing with high blood pressure. One could never go wrong with a healthy lifestyle.

WebMD, an online provider of health information and health management tools, agrees. It said that treating high blood pressure should really involve lifestyle modifications. And there are simple steps on how to reduce high blood pressure.

On top of the list to do is losing that extra pound. Mayo Clinic explained that as weight increases so does the blood pressure. Weight loss, especially when a person is obese, is one of the most effective way of controlling blood pressure. It is also important to watch one’s waistline as too much weight around the waist could pose a greater risk of high blood pressure.

Regular exercise can lower blood pressure, Mayo Clinic said. A physical activity at least 30 minutes several days a week is already a big help. But consistency is the key as blood pressure may rise again once one stops from exercising. Simple exercises like jogging, walking, dancing or cycling could bring down one’s blood pressure.

It also recommends eating a healthy diet or one could try the Dietary Approaches to Stop Hypertension (DASH) diet. Food intake should be more on fruits and vegetables, and low-fat dairy products.

Mayo Clinic suggested using less sodium in one’s diet. As much as possible, consume only low-sodium food and beverage alternatives and keep away from processed food. Try herbs and spices for flavoring instead of salt.

WebMD, for its part, encouraged people to limit alcohol intake because drinking too much alcohol is really bad for the health. People are also prodded to quit smoking as the nicotine in cigarettes increases blood pressure.

It also emphasized the need to avoid stress, which can contribute to raising one’s blood pressure. Find time to relax and do activities that are enjoyable. Try different relaxation techniques like yoga or meditation. Stay away from the things or people that can trigger stress.

Mayo Clinic highlighted the importance of getting support from family and friends. They can be the source of strength and inspiration, and give the emotional or morale boost that one needs to battle hypertension.

Remember that even if one doesn’t feel anything unusual, as hypertension usually has no signs or symptoms, it is of utmost importance to have one’s blood pressure checked regularly. There are blood pressure monitors that can be purchased even without prescription so one’s blood pressure can be monitored even at home. But regular visits with the doctor is also a key to controlling it. —