Everyone knows someone close to them who suffers from high blood pressure. It could be your parents, close relatives, or friends. You may also be suffering from the ill effects of high BP. Over the years, high blood pressure has been so normalised that it doesn’t come as a surprise to many, and the consequences are often overlooked.

But did you know? One of the primary causes of premature death in India is high blood pressure. Heart attacks, strokes, aneurysms, etc. are some of the many repercussions of high blood pressure. According to the National Family Health Survey of 2017, hypertension, otherwise known as high blood pressure affects one out of every eight Indians.

Although it is more commonly seen in adults, children can also suffer from this condition. In fact, bad lifestyle choices is one of the main reasons why many are at risk of this condition. 

If you want to know how you can control high blood pressure or reduce the effects of this condition, keep reading. 

7 ways to reduce and control high Blood Pressure 

Low sodium diet 

Increased salt intake is one of the leading factors that cause high blood pressure. Always check your food labels to keep track of your salt intake. Most of our sodium intake comes from packaged food, so you can minimise your sodium intake by consuming home-cooked meals that use spices for flavour rather than salt. 

Potassium-rich diet 

Foods like bananas, raisins, milk, tuna, etc. have high potassium content. Potassium will help you move the sodium out of the body in turn helping you decrease your blood pressure. Potassium is also known for easing the tension in your blood vessels. So if you’re wondering what to eat to control high blood pressure ? less processed foods and more potassium-rich foods is the way to go. 

Quit smoking 

Smoking is known for causing an immediate but temporary spike in your blood pressure and heart rate. Long term effects of smoking include ? 

  • Damage to the walls of your blood vessels 
  • Narrowing arteries 
  • Hardening arteries 
  • Inflammation 

Although it might be difficult to quit altogether, it’s definitely worth a shot to gradually reduce the intake till you stop. 

Have some dark chocolate 

If you want to know how to control high bp immediately at home, dark chocolates with 60 to 70 percent cacao will do the trick. Studies have shown that the blood pressure of patients with this condition was significantly lowered after 15 days of eating dark chocolate. However, keep in mind that dark chocolates are high in calories and should be consumed in moderation. The safe amount of dark chocolate to consume is approximately 1 to 2 ounces or 30-60g per day, so make sure you’re not overeating, expecting quick results. 

Reduce weight 

Speaking of calories, if you’re overweight, even a 10 pound(4kgs) weight loss can help lower your blood pressure. With a steady diet and exercise regimen, you can lower your blood pressure while lowering the risk of other medical conditions. 

Relieve stress 

As important as getting to a healthy weight is, make sure you are not stressing yourself over it. Stressful situations will cause both temporary spikes as well as long term stress-related blood pressure, just like smoking. Reducing your stress levels is crucial to help keep your blood pressure normal. Activities like yoga, meditation, listening to music during evening walks, are examples of some of the many stress-reducing activities you can do to keep your blood pressure down. 

Quality sleep 

When you’re asleep, your heart rate, breathing rate, and blood pressure go down. If you are not getting enough sleep, that means that your blood pressure stays up for longer. So set a daily schedule and sleep for a good 7-8 hours to wake up refreshed and healthy. 

If you or anyone in your family suffers from high blood pressure, it is important to keep a tab on it. Monitoring your blood pressure is essential for keeping it under control and avoiding the various health concerns that high blood pressure can cause. Consult experts at Ayu Health Hospital, the best hospital in Bangalore, for a detailed examination of your blood pressure readings.

Ayu Health is a network of hospitals in Chandigarh, Bangalore, Jaipur and Delhi (NCR) that offers low-cost treatment and surgery while upholding good medical standards. To schedule an appointment, visit our website or call us at +91 – 6366 100 800.


References

High blood pressure (hypertension) – Treatment – NHS

https://www.nhs.uk/conditions/high-blood-pressure-hypertension/treatment/

Know your numbers: High blood pressure – Times of India

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/know-your-numbers-high-blood-pressure/articleshow/71220352.cms#:~:text=According%20to%20the%20National%20Family,leading%20causes%20of%20premature%20deaths.

How To Lower, Reduce & Control High Blood Pressure Levels

https://www.webmd.com/hypertension-high-blood-pressure/how-to-lower-blood-pressure

17 Ways to Lower Your Blood Pressure

https://www.healthline.com/health/high-blood-pressure-hypertension/lower-it-fast#eat-garlic

What Can I Do to Lower My Blood Pressure Immediately? Chart

https://www.medicinenet.com/how_to_lower_my_blood_pressure_immediately/article.htm

Dark Chocolate May Lower Blood Pressure

https://www.webmd.com/hypertension-high-blood-pressure/news/20050311/dark-chocolate-may-lower-blood-pressure#:~:text=The%20study%20also%20showed%20that,found%20after%20eating%20white%20chocolate.

About the Author

Dr goel
Dr. S. Goel
MBBS PGDCM FID MBAHHM at Ayu Health | Website | + posts

Dr. S. Goel  is a renowned Internal Medicine Specialist currently practicing at Ayu Health Hospital, Bangalore.  He is a Specialist in Internal Medicine, Diabetes HTN, Paediatric Care, and Family Medicine.