If you struggle to keep your blood pressure in check, try these helpful management tips.
High blood pressure (or hypertension) is a common problem that can develop over many years and may not initially show any symptoms. According to the Mayo Clinic, primary hypertension develops gradually and, in most cases, has is no identifiable cause. Other sufferers have secondary hypertension, which is normally caused by an underlying health condition or by the patient's lifestyle, and the symptoms tend to develop very quickly.
If you are struggling to reduce your high blood pressure, consider these tips in managing your condition and reducing the risk of serious health problems.
Eat healthily. According to the National Institutes of Health, research has shown that maintaining a healthy diet can reduce existing high blood pressure and prevent the risk of further occurrence. Studies have shown that a healthy diet should include eating plenty of fresh fruit and vegetables and reducing the intake of foods that are high in fat. You should also aim to eat whole grains and poultry rather, than red meat, fish and nuts.
Exercise regularly. The Mayo Clinic recommends that regular physical activity, comprising at least 30 to 60 minutes of exercise per day, can significantly reduce high blood pressure. Regular exercise shows results after a short period of time, and increasing your level of physical activity by a small amount can quickly lower blood pressure. Sudden bursts of activity should be avoided, however, and you should aim to spread your exercise throughout the week.
Reduce alcohol and quit smoking. According to the University of Maryland Medical Center, reducing your intake of alcohol can contribute positively toward reducing your blood pressure. Having more than three drinks a day may increase your blood pressure, whereas moderate amounts can actually help improve the flow of blood through your arteries. Quitting smoking can also have positive results. Nicotine, found in cigarettes, causes the blood vessels to contract, which can greatly increase your blood pressure.