11 Ways To Control Your Blood Pressure


For good reason, high blood pressure (hypertension) is known as the “silent killer.” It has little symptoms yet is a significant risk factor for heart disease and stroke. In the United States, these disorders are among the major causes of death. High blood pressure affects nearly half of all individuals in the United States. The unit of measurement for blood pressure is millimeters of mercury (mm Hg). In this measurement, two numbers are involved.

1. Systolic: When your heart pumps blood into your arteries throughout your body, the top number symbolizes the power of the pressure.
2. Diastolic: The pressure in your blood arteries between beats, while your heart is filling and relaxing, is represented by the bottom number.

The amount of blood your heart pumps and the amount of resistance to blood flow in your arteries determine your blood pressure. The greater your blood pressure, the narrower your arteries are. Normal blood pressure is less than 120/80 millimeters of mercury. High blood pressure is defined as a reading of 130/80 mm Hg or higher. If your results are higher than normal but less than 130/80 mm Hg, you have raised blood pressure. This indicates that you are at risk for high blood pressure. The good news about high blood pressure is that you can make lifestyle adjustments to lower your numbers and risk without having to take medication. If you’ve been diagnosed with high blood pressure, you may be hesitant to take medication to lower your levels. Treatment for high blood pressure is influenced by your lifestyle. You may be able to prevent, delay, or lessen the need for medication if you successfully regulate your blood pressure with a healthy lifestyle.

Read on for practical tips on how to do this!

1. Lose Weight

Losing 5 to 10 pounds if you’re overweight will help lower your blood pressure. You’ll also reduce your chances of developing additional medical issues. Weight loss regimens decreased blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic, according to a review of several studies. As people gain weight, their blood pressure often rises. Being overweight can also induce sleep apnea, which elevates your blood pressure even further. One of the most beneficial lifestyle adjustments for managing blood pressure is weight loss. If you’re overweight or obese, losing even a tiny amount of weight can help lower your blood pressure. In general, each kilogram (2.2 pounds) of weight you lose lowers your blood pressure by roughly 1 millimeter of mercury (mm Hg).