Bhimsen Poly Clinic

Tips to Regulate Blood pressure

Elevated blood pressure is one of the many common lifestyle related conditions that are faced by a large part of the population across the globe. Hypertension is so common a disease that many of us fail to acknowledge the fact that constantly raised blood pressure may lead to more serious conditions like heart attack, heart diseases and many other illnesses related to the heart and other organs. Lifestyle modification and diet improvement play a vital role in controlling blood pressure and help one to postpone, escape or shrink the dependency on medication. Healthier eating habits are directly related to blood pressure control and improved health in general.

Certain effective diet modifications to manage blood pressure are:

Low sodium intake:

One of the quickest and most effective ways to bring down blood pressure is to reduce the sodium intake. We get most of our sodium through salt, also known as sodium chloride. Excessive sodium intake causes the body to hold fluid and the retained fluid causes high blood pressure. High sodium intake is also known to reduce or cease the effects of blood pressure medication. One gram of sodium equals 2.5 grams of salt. Limiting the intake of salt and other sodium containing foods is an effective way to lower and control blood pressure.

Reduce carbohydrate intake:

Elevated blood sugar levels and insulin resistance are also related to high blood pressure. Cutting down on sugar containing beverages and other foods has a positive influence on blood pressure. It helps regulate body weight and thus controls blood pressure. Artificial sweeteners are also found to increase blood pressure.

Exercise regularly:

Regular exercise is a great way to lower elevated blood pressure. Maintaining an activity index of 30 - 40 minutes, 4 to 5 days a week is helpful in lowering blood pressure. Exercises are great to prevent the progress of the condition from a pre-hypertensive stage to an established condition of high blood pressure. However, if a person is already diagnosed with hypertension and has not been active for long, then it is wise to seek the advice of a doctor before starting the routine.

Cut down on alcohol:

Too much or frequent consumption of alcohol is a risk factor for hypertensive people. It also reduces the body’s response to anti-hypertensive drugs. The best way to monitor alcohol intake is to keep a track of the drinking pattern and narrow it down when required. Abrupt withdrawal from alcohol may cause a sudden increase in blood pressure; it is therefore considered safe to quit gradually and take professional help if required.

Stress, caffeine and smoking may completely drain your efforts to manage blood pressure. Therefore, it is important to consider a holistic approach to manage elevated blood pressure. Make it a habit to monitor blood pressure regularly and be active and alert.