Hypertension, commonly known as high blood pressure, is a medical condition where the force of the blood against the arterial walls is consistently too high.

It is one of the most widespread health problems worldwide that’s causing increasing morbidity and mortality. Hypertension affects approximately 1.13 billion people globally, and it’s predicted to escalate to 1.56 billion by 2025.

In most cases, hypertension is a silent killer because it often does not show any symptoms until the damage is significantly advanced. However, with immediate action, hypertension can be managed, and the damage can be controlled. This article highlights some of the immediate actions you can take against hypertension.

Get Regular Blood Pressure Check-Ups

Regular blood pressure check-ups are essential in the management of hypertension. Generally, blood pressure should be measured at least annually for adults. However, if you have hypertension or are at risk, more frequent monitoring may be necessary.

Blood pressure devices are easy to use, and you can even check your readings at home. In some cases, a 24-hour monitor may be necessary to get a more accurate measurement of your blood pressure throughout the day.

A regular check-up will help you identify any changes in your blood pressure, and you can take the necessary action as required.

Exercise Regularly

Regular exercise is crucial in the prevention and control of hypertension. Exercise increases the strength of the heart, reduces blood pressure, and improves overall heart health.

It is advisable to engage in at least 150 minutes of moderate-intensity physical activity or about 75 minutes of vigorous-intensity physical activity per week. Additionally, reducing sedentary behavior by standing or walking throughout the day can help lower blood pressure. It is important to consult a doctor before starting any physical activity to avoid any potential health risks.

Eat a Healthy Diet

A healthy diet is essential for the prevention and control of hypertension. Eating foods that are low in saturated fats, sodium, and high in fruits, vegetables, whole grains, and protein from lean sources can help lower blood pressure.

A diet rich in fruits and vegetables provides potassium, which helps balance sodium levels in the body, and this helps lower blood pressure. Additionally, limiting alcohol, caffeine, and processed foods can help prevent hypertension. Consult a registered nutritionist for a personalized diet plan.

Manage Stress

Stress is a significant risk factor for hypertension. Exposure to chronic stress contributes to the development of hypertension and can make it challenging to manage.

It is essential to take measures to manage stress, such as meditating, doing breathing exercises, or engaging in leisure activities to reduce stress levels. Additionally, socializing with friends and family can also help reduce stress levels.

Quit Smoking

Smoking causes damage to your body in many ways, and hypertension is one of the most significant risks associated with smoking. Nicotine narrows and hardens the arteries, increasing blood pressure levels, and reducing blood flow to the heart.

Quitting smoking can help lower your blood pressure level and reduce the risk of hypertension-related health issues. Talk to your doctor to explore options and obtain support to quit smoking.

Manage Weight

Initial weight reduction is almost always an effective way to lower blood pressure. Studies show that losing five to ten percent of body weight can have long-term positive effects on blood pressure.

The most significant impact can be seen when combined with other lifestyle modifications such as exercise and a healthy diet. Work with a doctor or registered nutritionist to set realistic weight loss goals and develop a personalized weight loss plan.

Take Medication as Prescribed

Hypertension may require medication for effective management. If medication is prescribed, it’s essential to take it as directed by your doctor.

Take your medication at the same time each day, and do not adjust your dosage or stop taking it without first consulting with your healthcare provider. Your blood pressure will likely go back up if you stop your medication or do not take it as directed.

Get Enough Sleep

Sleep is essential for overall health, including blood pressure regulation. Studies show a relationship between inadequate, poor quality sleep and an increased risk of developing hypertension.

It is essential to ensure that you get at least seven to eight hours of sleep every night. If you have trouble sleeping, consult with your doctor for guidance on how to improve the quality and quantity of your sleep.

Avoid Salt-Rich Foods

Salt is one of the most crucial contributors to hypertension. The American Heart Association recommends that most adults consume no more than 2,300 milligrams (mg) of sodium a day.

However, most people consume more than 3,400 mg of sodium daily, which can cause the body to retain excess fluid, increasing blood pressure. To avoid salt-rich foods, read nutrition labels when buying groceries and limit your intake of canned, processed, and pre-packaged meals. Additionally, avoid adding salt to your food and instead, season with herbs and spices for flavor.

Follow-Up With Your Doctor

Regular follow-up with your doctor is crucial to managing hypertension. They can monitor your blood pressure and ensure that your medication and lifestyle modifications are effective.

If your doctor prescribes medication to control your blood pressure, you may need to schedule follow-up appointments to measure your kidney function and monitor potassium levels in your blood. Regular visits will help you track your progress and identify any necessary modifications.