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Tips for Managing Your Blood Pressure

Blood pressure

Table of Contents

When you have high blood pressure, It’s important to know the numbers on just how high it is. This is significant, because high blood pressure can significantly raise a person’s odds of stroke or heart attack.

While there is no miracle drug that can simply cure high blood pressure, there are ways to bring those numbers down. Prescribed medications, coupled with making lifestyle changes can help lower your blood pressure, enhance quality of life and reduce the risk of stroke, heart disease, kidney failure, and more.

Blood Pressure Matters

High blood pressure, or hypertension, is a silent killer that quietly damages blood vessels, resulting in serious health problems.

More than 1 in 3 Australians aged 18 and below have hypertension. Many of those people are unaware of having it as it is “symptomless” and usually comes with no warning signs. This is what makes it dangerous, as it can quickly lead to life-threatening conditions.

Hypertension is defined as having a blood pressure of 140/90 mmHg or higher. If there is often a fluctuation between normal and higher ranges, there is a huge chance that the person will receive a hypertension diagnosis.

Reducing these numbers and keeping them in the normal range help protect the person from various health complications, including stroke, heart attack, kidney disease, eye problems, and even cognitive decline.

Fortunately, there are ways to prevent or treat high blood pressure. Early diagnosis and a heart-healthy lifestyle can keep hypertension at bay. 

Making these changes can pose a challenge but can significantly improve once diagnosed with the condition.

Reduce Blood Pressure with these 7 Tips

Engage in regular physical activity

Participating in various physical exercises continuously shows important benefits to both mind and body, including a positive effect on blood pressure.

Regular exercises help increase heart strength, reducing its effort to pump blood throughout the body. This decreases the pressure within the arteries, which results in lower blood pressure.

The World Health Organisation (WHO) recommends at least 150 minutes of mild to moderate activity every week to gain its benefits.

Cut down on salt

The use of salt or sodium chloride is part of cooking and preserving meals. It is added to bring flavours and keep food for longer periods.

Unfortunately, too much salt intake can disturb the fluid balance in the body, leading to an increase in blood pressure. Health experts recommend consuming no more than 5 grams of salt per day or around one teaspoon to reduce the risk of hypertension and heart disease. Reducing your intake of foods that are high in salt can contribute to this.

Eat enough potassium

Low potassium intake has also been linked to an increased risk of high blood pressure.

Potassium is an important mineral that is necessary for many body functions. It helps maintain the balance of the blood and counterbalance the negative effect of salt – keeping blood pressure within a healthy range.

Eat a healthy balanced diet.

In addition to salt and potassium, blood pressure may also be affected by other nutrients found in food.

Eating a balanced diet rich in fruits and vegetables, with less fat, sugars and salt, can help maintain energy balance, keeping the blood pressure normal. It also ensures the body gets various beneficial nutrients from several food choices.

Maintain a Healthy Weight

Being overweight or obese increases the risk of hypertension. Keeping weight in the normal range help control the condition and reduce the chances of developing other health problems.

Quit Smoking

Quitting cigarette smoking is one of the best changes you can make for the health of your health. Not only does smoking causes damage to your system over the long term, but each cigarette is gradually contributing to higher blood pressure.


Take Prescription Medications

For some people, lifestyle changes are not enough to keep blood pressure under control. Some may require medications prescribed by a doctor to maintain the condition at bay.

It is important to follow instructions when taking these medications, which means no cutting doses or skipping days.

Managing Blood Pressure is a Lifelong Commitment

It is vital for people diagnosed with hypertension to listen to doctors’ advice. Treat them as partners who have now become part of your healthcare team.

Educate yourself about the condition, learn how to monitor numbers at home, and learn first aid for hypertension emergencies. Armed with the skills and knowledge, anyone can commit to a living heart-healthy.

Learn First Aid

The best practices for managing blood pressure start with small, consistent steps over time. However, if you or others find yourself in an emergency, remember to stay calm and apply first aid treatment.

Blood pressure is not a critical ailment if managed in the early stages. Proper management plans, consulting doctors regularly, and knowing first aid will ensure that hypertension is kept at bay.

Learn first aid today and know more about health and safety topics.

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