Blood Pressure Control - Do’s and Don’ts

Drugs, diet and a healthy exercise regime can control hypertension. If it is not controlled it can lead to heart disease, kidney failure, stroke and even blindness and dementia. Both obesity and a high salt intake contribute to the cause of hypertension.

Lifestyle changes not only help in reducing high blood pressure but they also help in improving overall cardiac health. Patients who make lifestyle changes may be able to avoid or delay their need for blood pressure medication.

Leading a healthy life style means taking regular exercise, eating a diet low in sodium and fat and high in fruits and vegetables, being the right weight for your height, (drinking sensibly and not smoking.

High Blood pressure can be controlled by following the below mentioned steps:

Maintain a healthy body weight. Lose weight if you are overweight.
Follow a moderate exercise daily regimen (at least 30 minutes daily).
Follow a healthy eating plan, which is low in sodium.
If you drink, drink in moderation.
If you are being prescribed medication, take it regularly.
Know your numbers (check your blood pressure regularly)

With a good regime of diet control and some lifestyle changes it is possible to control hypertension or at least reduce your medication and maintain a good quality of life.

Blood Pressure Chart

References:

Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593
Ruidavets J-B, Bongard V, Simon C, Dallongeville J, Ducimetiere P, Arveiler D, Amouyel P, Bingham A, Ferrierres : Independent contribution of dairy products and calcium intake to blood pressure variations at a population level. J Hypertens 2006
About cardiovascular diseases - (https://www.who.int/cardiovascular_diseases/about_cvd/en/)
Risk of high blood pressure in salt workers working near salt milling plants: A cross-sectional and interventional study - (http://www.ehjournal.net/content/4/1/13)
DASH Diet and High Blood Pressure - (http://www.webmd.com/hypertension-high-blood-pressure/guide/dash-diet)
Potassium lowers blood pressure - (http://www.health.harvard.edu/fhg/updates/update0705c.shtml)
Dietary calcium intake and Renin Angiotensin System polymorphisms alter the blood pressure response to aerobic exercise: a randomized control design - (http://www.nutritionandmetabolism.com/content/4/1/1)
Calcium - (http://ods.od.nih.gov/factsheets/calcium.asp)

Published on Dec 02, 2014
Last Updated on Feb 14, 2020

Ramesh31 Thursday, August 31, 2017

Please make your content more India specific, being a common man its impossible to find most of the items mentioned in this article. And also try to mention only those food items that are easily affordable and used in everyday life.

I had been looking for an India specific diet plan but most of the items listed aren't even available easily and regularly. Please mention Indian food items.

viveklala Thursday, June 13, 2013

i have 140/90 BP. what should i do and not to do.

ganeshdubai Friday, December 7, 2012

let me know min bp 73 and high bp 117 for 43 age male..is comes under which level BP

amna.t Tuesday, October 16, 2012

so it means Ca tablets decreases blood pressure.