Nowadays, lots of people experience high blood pressure conditions. There is a need to treat high blood pressure seriously since it may boost the risk of heart disease and stroke. If you or your family relatives have high blood pressure, you may wonder whether it is necessary to take medication to decrease hypertension. Hasten to please you since it is possible to decrease and control high blood pressure by making changes in your lifestyle.
Understanding Blood Pressure
Before switching to useful means of preventing high blood pressure, there is a necessity to comprehend what this condition means. High blood pressure, likewise known as hypertension, is a widespread condition where the force of the blood against the walls of the arteries is permanently extremely high.
Unfortunately, high blood pressure doesn’t have symptoms or signs. That’s why the only way to make sure your blood pressure is fine is to get regular checks from your doctor.
Blood pressure categories
Blood pressure is commonly categorized into a few various categories based on the measured readings. Some of the categories are normal blood pressure (less than 120/80 mmHg), elevated blood pressure (120-129/80 mmHg), stage 1 hypertension (130-139/80-89 mmHg), stage 2 hypertension (140/90 mmHg), and hypertensive crisis (higher than 180/120 mmHg). It is significant to mention that blood pressure may vary throughout the day and readings, received at various times may vary.
Monitoring and Tracking Blood Pressure
As mentioned above, high blood pressure doesn’t have symptoms. Nevertheless, it is crucial to monitor and track blood pressure for a few reasons.
First, you will be able to detect high blood pressure before it causes complications. Also, regular monitoring of blood pressure may assist in evaluating the effectiveness of treatment and defining if corrections should be made. Finally, if you monitor blood pressure, this may assist you in identifying health issues, for instance, diabetes and kidney disease, and ensure early treatment.
Blood pressure monitoring devices
Home blood pressure monitors and ambulatory blood pressure monitoring are regarded as types of blood pressure monitoring methods. Home blood pressure monitors are convenient devices that may be employed to measure blood pressure at home. These monitors are usually automatic and comprise an arm cuff that is inflated and deflated automatically and a digital display that depicts the blood pressure readings.
Meanwhile, ambulatory blood pressure monitoring is a method of blood pressure monitoring that implies wearing a portable device that measures blood pressure at regular intervals over 24 hours.
Accurate blood pressure measurement
Accurate blood pressure measurement plays a significant role in diagnosing and managing high blood pressure. For instance, you should measure blood pressure with an appropriate cuff size, employing a validated automated device or a manual sphygmomanometer.
The frequency of measurement of blood pressure may depend on the health status of a separate individual and the pieces of advice of their doctors. It is recommended to measure blood pressure at the same time each day, desirable in the morning before eating or taking drugs.
Tracking and recording results
Tracking and recording blood pressure measurements is crucial for monitoring and managing hypertension. A blood pressure log is one of the methods to record blood pressure measurements. The log may be a simple chart or spreadsheet that involves the date, time, blood pressure reading, and other important notes.
Also, you may take advantage of various mobile apps that may assist you in tracking blood pressure measurements. These applications commonly provide users with the possibility to enter blood pressure readings, track changes in blood pressure over time, and set reminders for when to take measurements.
Regular Check-ups
Regular check-ups of blood pressure are significant for certain reasons. For instance, if you conduct regular check-ups, you will be able to detect and diagnose high blood pressure early before it leads to serious health issues. Regular check-ups may likewise assist in preventing high blood pressure from developing for individuals who are at risk for developing hypertension.
Lifestyle Tips for High Blood Pressure
If you are exposed to high blood pressure, don’t hasten to take medications to decrease this condition. Usually, lifestyle changes may be enough for managing high blood pressure. Let’s consider what lifestyle tips will be helpful for you.
Diet
One of the useful recommendations to manage high blood pressure is to start sticking to a healthy diet. Eating a diet that is rich in vegetables, lean protein, fruits, whole grains, and foods that are low in saturated and trans fats, cholesterol, sodium, etc. may assist you in lowering blood pressure. As an option, you may follow the DASH (Dietary Approaches to Stop Hypertension) diet. This is a healthy diet for those who experience high blood pressure.
Aerobic exercise
Getting regular exercise is useful for overall health. Likewise, regular physical activity may contribute to lowering blood pressure. The American Heart Association advises a minimum of 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise, per week.
Weight Control
Maintaining a healthy weight is likewise crucial for normal blood pressure. Being overweight or obese may increase blood pressure. That’s why it is advisable to adhere to a healthy diet and get regular exercise. This will assist you with weight management.
Relaxation techniques
Stress and anxiety may result in high blood pressure. That’s why relaxation techniques may be useful for managing high blood pressure. Some effective techniques may include deep breathing, meditation, progressive muscle relaxation, yoga, and many others.
Summary
High blood pressure is a serious condition that may lead to health issues, in particular heart disease and stroke. Luckily, there are many helpful techniques for managing and tracking your blood pressure to avoid hypertension. Also, you may carry out regular check-ups with your doctor to ensure your blood pressure is normal.
FAQ
What is high blood pressure?
High blood pressure or hypertension is a condition in which the pressure of blood against the walls of the arteries is consistently too high.
Can lifestyle changes help control high blood pressure?
Yes, lifestyle changes may be effective in controlling high blood pressure. Actually, lifestyle changes are usually advised as the first step in treating and managing high blood pressure, before drugs are prescribed.
How often should I monitor my blood pressure?
The frequency of blood pressure monitoring may depend on individual factors, for instance, age, health condition, the presence of various medical conditions, etc. In case you are exposed to high blood pressure, it is advisable to monitor your blood pressure at home on a regular basis.
