What To Do If Our Blood Pressure is High?

Dr.Navneet Gill, 3 mins read

High blood pressure, also referred as hypertension, is one of the most common health problems today. Many people do not even know they have it because it usually has no early symptoms. But if we ignore it, high blood pressure can slowly damage our heart, kidneys, eyes, and brain. We can control our BP with simple daily habits. Small changes can protect our health and help us live longer, happier lives.

In this blog, we have tried to make you familiar with healthy habits which everyone should incorporate in their routine life and follow: 

1. Check Blood Pressure Regularly

The first step is to know your BP numbers. High blood pressure is often called a “silent killer” because it shows no signs until it becomes serious. So, checking your blood pressure at home or at a clinic is very important. Keep a small record book or use a mobile app to track your readings. This helps you and your doctor understand your progress.

2. Reduce Salt in Your Food

Eating too much salt increases blood pressure. Many of us use salt without thinking in cooking, on salads, and in snacks. Try to limit it. Use herbs, lemon, pepper, or natural spices for flavor instead of extra salt. Avoid packaged foods like chips, soups, pickles, and sauces because they contain hidden salt.

3. Eat More Fresh Fruits and Vegetables

A healthy diet can lower blood pressure naturally. Choose foods like bananas, oranges, spinach, cucumbers, tomatoes, carrots, and berries. These are rich in potassium and fiber, which help your heart stay strong. Reduce oily, fried, and junk foods. Whole grains like brown rice, oats, and whole wheat are also great choices.

4. Exercise Daily, Even for 30 Minutes

Physical activity is one of the best ways to control blood pressure. We do not need a gym. Simple activities like walking, cycling, dancing, or yoga for 30 minutes a day can make a big difference. Exercise helps your heart pump better, reduces stress, and improves overall health.

5. Maintain a Healthy Weight

Being overweight puts pressure on your heart. Losing even a small amount of weight can lower blood pressure. Focus on a balanced diet and regular movement. Avoid crash diets. Choose long-lasting habits that you can continue every day.

6. Limit Alcohol and Avoid Smoking

Alcohol increases blood pressure if taken regularly. Try to reduce it or avoid it completely. Smoking is even more harmful because it damages blood vessels and raises heart disease risk. If you smoke, try to quit. Even cutting down step-by-step is a great start.

7. Manage Stress in Healthy Ways

Stress is one of the major causes of high blood pressure. Modern life is full of pressure, deadlines, and worries. Try relaxation activities such as deep breathing, meditation, listening to calm music, spending time in nature, or talking to a loved one. Good sleep also helps reduce stress levels.

8. Take Medicines as Prescribed by the Doctor

If your doctor has given you blood pressure medicines, take them regularly. Do not skip doses even if you feel fine. High blood pressure does not always show signs, so medicine keeps it under control. Never stop or change your medicine without asking your doctor.

9. Drink Enough Water

Staying hydrated helps your heart and kidneys work better. Drink 6 to 8 glasses of water a day unless your doctor tells you otherwise. Reduce sugary sodas and energy drinks.

10. Go for Regular Health Check-ups

Regular check-ups help detect problems early. A doctor can guide you with lifestyle advice, medicine, and may prescribe few tests when needed.

Conclusion

High blood pressure is serious, but it is not impossible to control. With healthy habits, regular monitoring, simple food changes, and proper treatment, we can protect our heart and body. Start with one small step by today iself. If you have any query related to your BP, you can contact our Internal Medicine experts at Aakash Healthcare Super Speciality Hospital, Dwarka