High blood pressure, also known as hypertension, is defined as a systolic blood pressure equal to or above 140 mmHg and/or diastolic blood pressure equal to or above 90 mmHg
High blood pressure can affect anyone. Many people are unaware that they have hypertension and are undiagnosed. That is why it is important for everyone to get their blood pressure checked regularly.
According to the World Health Organization (WHO), the prevalence of hypertension is highest in the African Region at 46% of adults aged 25 years and above, while the lowest was found in the American region.
Its a relieve to know that high rates of blood pressure can be reverted to normal, with more than just drugs. Over the years, due to unawareness people fail to manage their blood pressure properly, leading to complications such as, hypertensive retinopathy, heart failure, stroke, and even sudden death.
How Can You Control Your Blood Pressure?
Many diagnosed with hypertension often have a hard time controlling their blood pressure, with the wrong idea that hypertension can not be properly controlled. Well it can! These habits can help you maintain a normal blood pressure rate and thus improve quality of life.
1. Reduces your salt (sodium) intake
Eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance, reducing the ability of your kidneys to remove the water. The result is a higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels leading to the kidneys.
2. Loss some more weight
Being overweight or obese increases your risk of developing high blood pressure. Your blood pressure rises as your body weight increases. Losing even 10 pounds can lower your blood pressure and losing weight has the biggest effect on those who are overweight and hypertensive.
3. Exercise more often
Exercise can help lower blood pressure and make your heart stronger. Examples include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, high- or low-impact aerobics, swimming, and water aerobics.
4. Stop drinking alcohol
Heavy drinkers are at risk of developing severe high blood pressure. If you have high blood pressure, avoid alcohol or drink alcohol only in moderation. Moderate drinking is generally considered to be: Two drinks a day for men younger than age 65.
5. Stop tobacco use
The nicotine, a substance in cigarette, raises your blood pressure and heart rate, narrows your arteries and hardens their walls, and makes your blood more likely to clot. It stresses your heart and sets you up for a heart attack or stroke
6. Monitor blood pressure regular
Blood pressure check is best done in the morning before eating or taking any medications, and also in the evening. Each time you measure, take two or three readings to make sure your results are accurate.
7. Take prescribed medicines regularly
If you have been diagnosed with hypertension, you will be placed on medications that should help control and keep your blood pressure at optimal levels. You must ensure that you adhere to taking your prescribed blood pressure medication correctly and go for refill when due.
8. Follow your doctor’s advice
Following your doctor’s advice concerning your hypertension is very important in ensuring you have the best results in the management of your health condition. Stick to your routine appointments with your doctor and adhere to their instructions concerning medications, diet or any lifestyle changes that will help you live healthier with hypertension.