How to Manage High Blood Pressure at Home?

What is High Blood Pressure?

High blood pressure (HBP or hypertension) is when the force of blood pushing against the walls of blood vessels, is consistently too high. Higher blood pressure is considered to be 140/90mmHg or higher.

Risks of High Blood Pressure

Persistent high blood pressure can increase your risk of a number of serious and potentially life-threatening health conditions, such as:

1. heart disease

2. heart attacks

3. strokes

4. heart failure

5. peripheral arterial disease

6. aortic aneurysms

7. kidney disease

8. vascular dementia

Ways To Control High Blood Pressure At Home

Monitoring high blood pressure at home involves lifestyle changes and monitoring your health regularly. Here are some effective steps:

1. Adopt a Healthy Diet:

DASH Diet (Dietary Approaches to stop Hypertension) is recommended. Focus on:

- Fruits and vegetables (aim for 405 servings of each per day)

- Whole grains such as brown rice, oats, and whole wheat

- Lean proteins like fish, poultry, beans, and nuts

- Choose low-fat dairy options like skim or low-fat

- Reduce sodium intake to less than 2,300 mg per day (ideally around 1,500 mg for better control)

- Limit processed foods as they are often high in sodium and unhealthy fats.

2. Reduce Salt Intake:

Cut back on adding salt to food, and avoid processed foods that are high in sodium.

3. Exercise regularly:

Aim for at least 30 minutes of moderate physical activity most days of the week. Activities like walking, swimming, or cycling can help reduce blood pressure.

4. Maintain a Healthy Weight:

Losing even a small amount of weight can have a positive effect on lowering blood pressure.

5. Limit alcohol consumption:

Drinking too much alcohol can raise blood pressure. For men, limit alcohol to 2 drinks per day, and for women, 1 drink per day.

6. Quit smoking:

Smoking raises blood pressure and damages blood vessels. Quitting smoking will improve your overall heart health.

7. Manage stress:

Chronic stress can contribute to high blood pressure. Practice stress-reducing techniques like deep breathing exercises, meditation or mindfulness, yoga or stretching exercises, and listening to calm music.

8. Get adequate sleep:

Aim for 7-9 hours of sleep each night. Inadequate or poor quality sleep can negatively affect blood pressure.

9. Limit Caffeine Intake:

Caffeine can temporarily spike blood pressure, especially if you are sensitive to it. Therefore, it is wise to monitor how your body responds to caffeine and limit your intake if necessary.

Emergency Steps To Follow

Even after following the above mentioned tips, if the blood pressure suddenly spikes then one must rush to their doctor immediately. However, till then try some home remedies to lower the blood pressure. Here are some tips:

1. Try to calm down as stress is a big trigger of high blood pressure

2. In case you have missed your BP medicines, then take them right away before going to meet your doctor

3. Some types of teas, such as chamomile tea and jasmine tea, can help to calm down, and they also lower the BP levels

4. Eat some dark chocolate as they help in the release of endorphins also known as happy hormones

Please note that the above mentioned tips are only temporary solutions and one must seek for immediate medical assistance if their blood pressure suddenly increases.

Conclusion

Hypertension is also known as a silent killer which usually doesn’t cause symptoms until there’s significant damage done to the heart. Therefore, it is crucial to manage high blood pressure at home with a combination of healthy habits and medication. Small, consistent changes can make a significant difference in your overall health. Hypertension is a serious condition that can lead to health complications. Therefore, it is wise to stay covered under health insurance for timely treatment and care without worrying about medical bills. Early detection and management are key to preventing severe health issues in the future.

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.

Source: mayoclinic.org

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on September 07, 2022

Last updated on March 19, 2025