10 Effective Lifestyle Changes for High Blood Pressure Management
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Dr. Vineet Nair
Dr. Vineet is the Chief Medical Officer at Fitterfly, a digital therapeutics start-up focused on improving the metabolic health of India. He has over 10 years of experience in patient care, clinical research, management consulting, and digital health.
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What is Blood Pressure?
Blood pressure is the force with which blood flows inside your arteries. Every time your heart pumps, it creates pressure.
So, the blood pressure is maximum near the heart, where it enters the aorta, and minimum near the smallest branches of arteries.
Blood pressure is defined by two values – systolic and diastolic pressure. The higher value is your systolic pressure when your heart pumps blood, whereas the lower value is your diastolic pressure when your heart is resting between beats.
A healthy blood pressure reading, as recommended by the American Heart Association (AHA), is below 120/80 mm Hg. You can measure your blood pressure with the help of a BP monitor (aka sphygmomanometer – yes, it’s a mouthful!).
Why Should You Care About High Blood Pressure?
Ignoring high blood pressure (hypertension) can lead to serious health issues like:
- Heart attack
- Stroke
- Kidney problem
- Artery damage
- Heart failure
Are You at Risk for High Blood Pressure
- Have a family history of high BP
- Live a sedentary lifestyle
- Are overweight
- Aged above 60 years
- Consume too much alcohol or tobacco
10 Lifestyle Changes for High Blood Pressure Management
You don’t need a major overhaul to make high BP lifestyle changes – just small, consistent changes in your routine can help lower your BP level and keep your heart healthy. Here are 12 proven lifestyle changes for high blood pressure:
1. Get Moving!
Exercise is one of the best ways to control high BP. Aim for 150 minutes of moderate exercise per week – that’s about 30 minutes, five days a week. Pick what you love:
- Brisk walking
- Jogging
- Cycling
- Swimming
- Strength training
Exercise can lower BP levels by 5-8 mmHg while keeping your heart strong.
Along with cardio workouts, strength training exercises are also beneficial in controlling blood pressure. Children and teens can work out for around 1 hour daily to remain heart-healthy and active.
2. Lose Extra Weight
More weight equals to more work for your heart.
Hypertension is directly related to body weight increase, as weight gain may lead to troubled breathing during sleep (sleep apnea), which in turn soars your blood pressure.
Interestingly, just losing 1 kg can lower your BP by 1 mmHg, which reduces your risk of stroke by 5%.
Keep an eye on your waistline! Aim for below 35 inches (women) and 40 inches (men).
3. Make Smart Dietary Changes for High Blood Pressure
What you eat directly affects your BP. It’s best to follow the DASH diet (Dietary Approaches to Stop Hypertension).
- Get more potassium: Potassium helps balance out the negative effects of sodium, which can raise blood pressure. The American Heart Association (AHA) recommends 3,500 to 5,000 mg of potassium daily to help prevent or treat high blood pressure. Foods like bananas, spinach, coconut water, sweet potatoes, and avocados are excellent sources of potassium.
- Eat healthy high-protein foods: Protein isn’t just about chicken! Nuts, seeds, chickpeas, soya chunks, and pulses are great vegetarian protein sources that also keep you full longer. Swap out fatty meats for healthier sources like lentils, beans, tofu, paneer, eggs, and low-fat dairy.
- Cut down on salt: The total sodium intake in a day should not exceed 1,500 mg. Salt is a hidden culprit in packaged “namkeens” (like bhujia, mixture), instant noodles, ready-to-eat meals, samosas and kachoris, packaged cookies and biscuits, sugary drinks, and most “pani puri” due to their high sodium, unhealthy fats, and low nutritional value. Avoid adding salt dressing in salads.
- Instead of processed salts, opt for rock salt or Himalayan pink salt in moderation. Cooking fresh meals at home helps you keep track of salt intake.
- Reduce Sugar & Refined Carbohydrate Intake: Limiting sugar and refined carbohydrate consumption can significantly reduce your blood pressure and body weight. A 2020 study pointed out that low-carbohydrate and low-fat could reduce systolic pressure by 5.14 mm Hg and diastolic pressure by 3.21 mm Hg after 6 months.
- Limit Processed Foods: Highly processed foods contain too much sodium, unhealthy fats, and preservatives, which can increase BP. Avoid highly processed food like instant noodles, namkeen, and pizza.
- Plan your meals efficiently so they are low in saturated fat and cholesterol.
4. Minimise Stress
Chronic emotional stress often triggers high blood pressure. Stress can develop from multiple sources, like excessive work pressure, emotional turmoil in the family, financial burden, or illness.
Practising deep breathing, meditation, allocating time for hobbies, listening to soothing music, or going on long walks may minimise stress.
5. Prioritise Quality Sleep
Experts suggest 7-9 hours of sleep lowers blood pressure and is essential for staying fresh and active throughout the day. However, multiple issues like insomnia, sleep apnea, or restless leg syndrome may hinder quality sleep.
You may follow a dinner-time routine, limit caffeine and alcohol intake, minimise screen time, and set the right bedroom environment for quality sleep.
6. Say No to Smoking
Every cigarette spikes your BP and damages your arteries. Harmful compounds in cigarettes, like nicotine, cause inflammation, damage the inner lining of blood vessels, and constrict the arteries.
Hardened and inflamed blood vessels, in turn, raise your blood pressure. You may try out nicotine gums, sprays, patches, and inhalers to quit smoking.
7. Avoid Alcohol
When it comes to alcohol, there really is no “safe” amount. Even drinking a little can affect your blood pressure and contribute to heart problems.
Quitting alcohol can do wonders for your heart, helping improve blood circulation, lower cholesterol, and reduce the risk of heart disease. And if you’re finding it hard to quit these habits, don’t hesitate to seek support from a healthcare professional – they can help guide you along the way.
8. Take Your Medications Seriously
If your doctor prescribes BP medication, stick to the plan. Skipping doses can put you at risk of complications. Set reminders on your phone or use a pill organiser to stay on track.
9. Keep Tabs on Your Blood Pressure
Checking your BP at home helps track your progress. Aim to measure it at least twice a week and consult your doctor if your readings are consistently high. Keeping a BP log can help your doctor make better treatment decisions.
10. Control Other Health Conditions
If you have diabetes, high cholesterol, or other health issues, managing them well can help keep your BP in check. Regular check-ups and a healthy lifestyle go a long way in preventing complications.
How We At Fitterfly Can Help?
High BP lifestyle changes can feel overwhelming, but you don’t have to do it alone.
At Fitterfly, our FitHeart Program provides personalised dietary changes for high blood pressure through customised exercise routines, real-time BP tracking and 24/7 expert support.
All you need to do is give us a missed call on 08069450746 to join the FitHeart Program today and take control of your blood pressure naturally!
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
What is the standard blood pressure for healthy individuals?
The optimal blood pressure level is below 120/80 mm Hg. However, you should also consider other chronic factors like kidney ailments or coronary artery diseases to determine the standard blood pressure.
What is a hypertensive crisis?
A hypertensive crisis is a sudden, alarming rise in blood pressure when it reaches 180/120 mm Hg or above. You should consider immediate hospitalisation in this scenario.
How is weight loss related to blood pressure control?
Weight reduction is directly related to blood pressure control. Even a slight weight loss of 5 pounds (2.3 kg) can reduce blood pressure among overweight individuals. The AHA advocates 150 minutes of moderate-intensity aerobic activity per week to manage blood pressure.
What is the DASH diet?
Most nutritionists recommend Dietary Approaches to Stop Hypertension (DASH) to control high blood pressure. It comprises fat-free or low-fat dairy vegetables, fruits, and whole grains rich in potassium, calcium, and magnesium.
What's a good blood pressure?
A good blood pressure is generally considered to be around 120/80 mm Hg, which is classified as normal. However, ideal levels can vary based on individual health conditions, age, and other factors.
How can I control my high blood pressure myself?
By following dietary and lifestyle changes for high blood pressure, such as maintaining a balanced diet, reducing salt intake, regular physical activity, managing stress, and avoiding smoking and excessive alcohol, you can help control high blood pressure. It's important to monitor your blood pressure regularly and consult your doctor for personalised advice.
How can I bring my BP down quickly?
While it's important to manage high blood pressure consistently over time, techniques like deep breathing, relaxation exercises, and reducing stress can help in the short term. However, if your blood pressure is severely high, it's crucial to seek medical attention.
How do I know if I need medicine for high blood pressure?
Medication may be recommended if lifestyle changes alone are not sufficient to control your blood pressure. Your doctor will assess your condition, considering factors such as how high your blood pressure is and your overall health, to determine if medication is necessary.
What is the 7-second trick to lower blood pressure?
There is no scientifically proven "7-second trick" to lower blood pressure. While certain relaxation techniques, like deep breathing, can help reduce stress and potentially lower blood pressure in the short term, managing blood pressure effectively requires a consistent long-term approach.
How can I lower my pressure quickly?
Short-term methods, such as deep breathing exercises, reducing stress, or lying down in a quiet place, may help lower blood pressure temporarily. However, addressing high BP long-term requires lifestyle changes and, in some cases, medication.
Can drinking lots of water lower blood pressure?
Staying hydrated is important for overall health and can help maintain healthy blood pressure levels. However, drinking excessive amounts of water is not a guaranteed method to lower blood pressure, especially if other factors are contributing to high blood pressure.
What is normal blood pressure level by age?
Normal blood pressure can vary slightly based on age, but generally, a reading of 120/80 mm Hg is considered ideal for most adults. Older adults may have slightly higher readings as part of the ageing process, but it's important to monitor and manage it with the help of your doctor.
What is the blood pressure level for a stroke?
A stroke can occur when blood pressure is severely high, typically above 180/120 mm Hg. If blood pressure reaches this level, it's considered a medical emergency, and immediate medical intervention is required. Lowering blood pressure to a safe level is critical in preventing damage.
