High blood pressure has a sneaky way of creeping up, often without any obvious symptoms, until one day your doctor raises an eyebrow at your numbers. The good news though, is that small everyday changes can make a big difference in keeping it under control.
From moving your body more to tweaking what’s on your plate, regulating blood pressure doesn’t have to mean drastic lifestyle overhauls. According to the Mayo Clinic, weight loss is a key strategy to control blood pressure, as it can help lower it by about “1 mm Hg with each kilogram” of weight loss. The size of the waistline is also claimed to be important, as carrying too much weight around the waist can increase the risk of high blood pressure.
“Men are at risk if their waist measurement is greater than 40 inches (102 centimetres). Women are at risk if their waist measurement is greater than 35 inches (89 centimetres). These numbers vary among ethnic groups. Ask your healthcare professional about a healthy waist size for you.”
To manage high blood pressure, the health publication Medicine Plus recommends that you eat a healthy diet with low sodium and potassium, a balanced diet with fruits, vegetables, and whole grains, and avoid smoking. It is also mentioned that regular physical activity can help maintain a healthy weight, reduce the risk of high blood pressure, and reduce the risk of other health problems. “Learning how to relax and manage stress can improve your emotional and physical health and lower high blood pressure. Stress management techniques include exercising, listening to music, focusing on something calm or peaceful, and meditating.”
Also see: Tips to prevent premature heart ageing
