High blood pressure (High BP), or hypertension, is a major risk factor for cardiovascular diseases such as stroke and heart disease. If left untreated, high blood pressure can lead to serious health problems, including heart attack and stroke.
Globally, BP accounts for 7.6 million death annually, which is 13.5 of the total deaths. The good news is that high blood pressure can be controlled with lifestyle changes, medication, and other treatments.
In this article, we will look at the health tips for BP patients.
10 Health Tips for BP Patients
BP patients need to take care of their health by following certain measures; they need to manage their condition properly to prevent it from worsening. Therefore, here some beneficial health tips for BP patients.
1. Eat a healthy balanced diet
Maintain a healthy weight by eating a balanced diet, including fruits, vegetables, and grains. Avoid sugary, fast, and processed foods as much as possible.
Add less salt when cooking at home, and foods rich in potassium, including leafy greens, tomatoes, bananas, oranges, potatoes, and dried beans, are highly beneficial for you.
Also, foods high in calcium include dairy products, dark leafy greens, broccoli, and salmon is good. Limit your intake of saturated fat (found mostly in meat and full-fat dairy).
2. Exercise regularly
Exercise improves circulation, reduces stress levels, and improves fitness levels; these factors play an important role in maintaining normal BP levels.
If you have difficulty exercising on your own, try joining an exercise class. You can also hire a personal trainer who can guide you through proper techniques and exercises to prevent injuries while working out.
3. Avoid or limit alcohol intake
Limiting alcohol intake is a good health tip for high blood pressure patients because excessive alcohol consumption can lead to an increase in blood pressure levels.
According to the American Heart Association, limiting alcohol consumption to no more than two drinks per day for men and no more than one drink per day for women can help to prevent high blood pressure.
Additionally, avoiding alcohol or drinking in moderation is recommended for individuals with high blood pressure to help manage their condition.
Don’t mix alcohol with caffeine or other stimulants; this can cause high blood pressure symptoms to worsen.
4. Get enough sleep
Many people with high blood pressure aren’t getting enough sleep — which can cause their BP to rise during the day or interfere with their ability to control it with medication.
Aim for at least seven hours of sleep a night on most nights of the week, even if you have trouble falling asleep at first (for example, by taking an over-the-counter pain reliever).
If you’re still having trouble sleeping after trying different strategies for several weeks, talk to your doctor about options for treating insomnia, such as cognitive behavioral therapy or medications that don’t cause daytime drowsiness.
5. Limit your salt intake
Salt, or sodium, acts like a sponge and makes the body hold onto water. Eating too much salt can cause the heart to work harder, raise blood pressure, cause weight gain, make it harder to breathe, and cause swelling in the ankles, feet, legs, and belly.
Even small adjustments to salt intake can make a huge difference in blood pressure and heart health.
So you must limit your salt intake and stay away from processed foods that are high in salt.
6. Drink plenty of water every day
Drinking plenty of water can help BP patients by keeping them well hydrated, which is beneficial for blood pressure.
Eight glasses per day are recommended for adults — to stay hydrated and flush out toxins from the body, which reduces your risk of stroke.Â
7. Reduce stress
Research has shown that long-term emotional stress contributes to High BP.
As a BP patient, it is advised to stay away from stress, whether it is work-related, financial, or family-related. Stress triggers the symptoms of BP and makes it worst.
You have to first identify the stress triggers in your life and intentionally create plans to avoid them. Also, learn to rest. Rest and gratitude are the best remedies to stress.
8. Take your medications properly
Ensure you are close to the doctor at this stage. Take only the drugs the doctor prescribes.
If you must take any over-the-counter drugs, do inform your doctor about them first.
Always inform your doctor of any reactions or worsening symptoms. This will help your doctor to keep you in check.
9. Quit smoking
Smoking worsens and increases your risk of heart and liver diseases. As a BP patient, it is advised to quit smoking altogether. There is nothing like smoking in moderation.
10. Take care of your mental health
If you have hypertension, you’re more likely to deal with mental health problems and mood issues, such as anxiety and depression compared to those with normal blood pressure.
Hence, you need to prioritize your mental wellbeing as a BP patient. Practice self-care, do things that make you happy, learn new hobbies, spend time with loved ones, and talk to a psychologist when possible.
Conclusion
Maintaining a healthy lifestyle is the best health tip for BP patients. A healthy lifestyle will not cure BP, but it helps to regulate it and fights its symptoms which can help you live a normal and healthy life.
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Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.
