7 Tips to control your high blood pressure

High blood pressure is something that can damage your health to a great extent. It can lead to cardiac ailments, kidney failures, and even an early death. High blood pressure is found to be more prominent as you grow older since the blood vessels get stiff. It is very important hence to control high blood pressure. Here are some tips.

1. Be careful about your weight

You can know your ideal weight according to your height from your doctor. Know the limits. Over weight can lead to increase in blood pressure. Do the needful and have a good diet plan from a dietitian and exercise to keep your weight in control.

2. Control your sodium (salt) intake

There are chances that you are taking more salt than what your body needs. Check it out by writing a food diary. See if too much of salt is causing you to sweat more, or making you more irritable or making you get tensed often. Limiting your salt intake helps in reducing high blood pressure.

3. Exercise regularly

Sometimes weight is not the only problem when it comes to high blood pressure. It could be stress, a bad lifestyle, unhealthy food habits, etc. Exercise regularly at least 5 days a week to keep your blood pressure in control. You can join a good gym or just walk for at least 30 minutes daily. Simple floor exercises or yoga can also help in controlling high blood pressure.

4. Avoid caffeine and alcohol

Sometimes the amount of caffeine you take in various products like coffee could lead to high blood pressure. Observe how frequently you drink coffee and see if you can get your blood pressure measured by a doctor in the next 30 minutes. If it has increased, then you must control the intake of caffeine. Cut down on alcohol if you drink regularly. This will help in controlling your blood pressure.

5. Take a healthy diet

A healthy diet should consist of fruits, whole grains, food with more fiber, and lots of water. Visit a dietitian and discuss your food habits and take a healthy plan home. Eat well to stay well.

6. Quit smoking

If you are a chain smoker, then you will need to find a way to kick the butt. It is highly unhealthy for you and the people around you, especially if you have kids and elderly people at home. If you quit smoking, it will prevent a lot of health problems, including high blood pressure.

7. Get your blood pressure checked regularly

A regular visit to the doctor to get your blood pressure checked is advisable. This helps you to monitor how your body is responding to the diet and exercise that you have painstakingly taken to remain healthy.