You don’t need to worry about bringing down the numbers of your blood pressure as stress can also trigger your condition. Multiple ways can help you to control your blood pressure.

One of the best cardiac surgeons in Karachi calls high blood- pressure a silent killer because it suddenly turns out to be a life-taken threat and results in heart attack and stroke. 1 in 3 People suffering from high blood pressure issues.

Your blood pressure measures in numbers, like diastolic blood pressure and systolic blood pressure. In systolic blood pressure, numbers show the blood pressure as per your heartbeat. In diastolic blood pressure, bottom numbers show the pressure in the blood vessel in between beats while your heart is at rest.

In simple words, blood pressure depends on the blood pumping in your heart. When the arteries get narrowed; it leads to an increase in blood pressure. Lifestyle changes and a healthy diet plan can prevent you from heart issues and stroke risk.

If you do not want to rely on medication to control high blood pressure, you should follow some lifestyle changes.

Strategies to Maintain High Blood Pressure at Home

Low-Carb Diet and Prefer Potassium Rich Food

People with obesity issues are also at high risk of high blood pressure problem. A study says that a low-fat diet leads to weight loss and lower blood pressure. Cut back on sugar as it can trigger your heart-related issues and can make you feel tired.

Excessive sodium eases the pressure on your blood vessels. Fried foods increase the pressure, but potassium-rich food eases the pressure on blood vessels.

Diet High in Potassium:

  • Tuna
  • Salmon
  • Beans
  • Seeds and Nuts
  • Fresh fruits and veggies like leafy greens, sweet potatoes, etc.
  • Dairy products
  • Fresh fruit and salad give an immediate response to blood pressure and lower it down.

Exercise Regularly

30 minutes of walk or exercise leave many positive effects on your body. You need to go for a walk and even follow physical activity after every meal. Ensure that you exercise regularly, or it may rise in instant rise in high blood pressure.

Studies say that exercise does not allow you to develop hypertension and lower your blood pressure. What should you practice?

Ask your friends to come and go for a walk, jogging, swimming, etc., regularly. The doctor may also suggest you strength exercise as it lowers the blood pressure.

Follow a Healthy Diet Plan

Whole grains, low-fat dairy products, and veggies-fruits are the best foods to maintain blood pressure. Such a diet is known as dietary approaches to stop hypertension.

You need to consult with your doctor and get help from a nutritionist to change your diet plan. Excessive sodium can result in a rise in blood pressure but make sure you take potassium-rich foods to lower it. Fresh salads of fruit and veggies control cholesterol levels and reduce hypertension.

Quit Smoking

No matter what blood pressure risks you are at, every cigarette may increase in blood pressure. When a person quit smoking, your body and organs recover on their own after some time. It also reduces the risks of heart issues.

Avoid Stress

Stress is the root of many health problems. People who suffer from chronic stress issues are at high risk of heart attack and stroke. A report shows that many high blood pressure patients eat unhealthy food when they are stressed about something. You need to find a solution instead of thinking again and again about the potential threats.

Consider No too much Caffeine

People who drink coffee regularly may not feel any effect on their blood pressure. The debate about eth caffeine's effect on blood pressure is continued, but many studies say that people who take caffeine drinks often can experience high blood pressure. With blood pressure 5 to 10mmHg, it shows that you are at high risks of rising blood pressure.

Final Thoughts

When I visited medicare cardiac & general hospital, there was a patient who had a smoking habit who had developed high blood pressure issues. Doctors suggested he change his lifestyle. You should avoid foods that are rich in sugar, salt, etc., as it can worsen blood pressure.