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Changes you can make to manage high blood pressure

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High blood pressure, also known as the "silent killer", is a symptomless health condition that can lead to serious health issues such as heart disease or stroke. Although there is no cure, taking prescribed medications and making specific changes to your day-to-day life can help control blood pressure levels and significantly reduce the risk of associated health problems. Lifestyle habits play a significant role in treating high blood pressure, and applying specific changes effectively can even reduce the need for medication and improve your quality of life. Here are ten lifestyle habits you can follow to manage your blood pressure:

• Watch your weight: Blood pressure often goes up as weight increases, so losing a few pounds is one of the most effective ways of keeping your blood pressure in check. Obesity can also result in sleep apnea (disrupted breathing during sleep), contributing to high blood pressure.

• Exercise regularly: Exercise regularly, not just to lose weight but to get adequate physical activity is vital, and consistency is the key to maintaining safer blood pressure levels. Aerobic exercises like jogging, cycling, walking, swimming, dancing are an excellent place to start. Strength training and high-intensity interval training (HIIT), can also help reduce blood pressure.

• Maintain a healthy diet: Maintain a rich diet in vegetables, fruits, whole grains low-fat dairy products avoid saturated fat and cholesterol. Potassium especially helps reduce the effects of sodium on blood pressure. Keep a food diary to monitor your eating habits and stick to your diet rules by buying the right groceries and keeping cheat days to a minimum.

• Reduce sodium in your diet: The effects of sodium intake on blood pressure can differ from person to person, but generally, a lower daily sodium intake (1500 mg or less) is ideal for most adults. Avoid processed foods as those tend to have a lot of added sodium. Read food labels while grocery shopping and switch to the low-sodium alternatives available in the market.

• Cut alcohol intake: While alcohol could lower high blood pressure when had in moderation going over the limit can also elevate it significantly and make medications less effective.

• Quit smoking: Smoking even one cigarette can lead to a raised blood pressure for several minutes after you're done; stopping altogether brings your blood pressure back to normal. Quitting smoking not only improves your overall health, but it also reduces the risk of cancer and heart disease. 

• Reduce caffeine intake: While the long-term impact of caffeine on blood pressure is still unclear, it may cause your blood pressure to increase slightly; this differs from person to person depending on consumption habits. If you notice an increase in your blood pressure within 30 minutes of drinking a caffeinated beverage or are very caffeine sensitive, consult your doctor on cutting back on your intake. 

• Work on stress reduction: Work, family, health issues, finances, and personal matters can all contribute to chronic stress, leading to high blood pressure. You can cope with stress by focusing on your control issues, planning, establishing healthy boundaries to avoid burnout, and prioritising self-care.

• Monitor your blood pressure regularly: You can keep tabs on your blood pressure with a blood pressure monitor which is readily available. Keep your doctor updated to avoid potential health complications. While regular visits to the clinic are still necessary, you can figure out the frequency of visits based on whether your blood pressure is under control. Changes in medications or other also treatments need to be factored in. 

• Reach out for support: Don't hesitate to reach out to your family, friends and loved ones. A strong support system can help you get through a tough time; whether it's by accompanying you to clinics, giving you a morale boost or by merely being there for you. You can also find support groups or get in touch with a counsellor. Looking after your mental and emotional health is just as important as managing your physical health. 

Conclusion:

While heart disease and hypertension are still considered dangerous health conditions worldwide, awareness and better treatment have significantly improved people's quality of life with high blood pressure. By educating yourself, listening to your doctors and committing to the necessary lifestyle changes, you can give your heart healthier life. 

Disclaimer:  The above information is for illustrative purpose only. For more details, please refer to policy wordings and prospectus before concluding the sales.

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