• Life - Health & Wellness
  • Updated: February 04, 2023

How To Live With High Blood Pressure

How To Live With High Blood Pressure

High blood pressure, also known as hypertension, is a condition in which the blood vessels have persistently raised pressure, which can increase the risk of heart, brain, and kidney diseases.

According to the World Health Organisation (WHO), hypertension is a major cause of premature death worldwide, with upwards of 1 in 4 men and 1 in 5 women, and about 1.13 billion people ­having the condition worldwide.

Living with hypertension might be challenging because it relies on making lifestyle changes.

Below are a few things to do to manage one's blood pressure.

1. Eating a Balanced Diet

Eating a balanced diet includes consuming plenty of fruits, vegetables, grains, and low-fat or non-fat dairy foods.

It also includes using only a moderate amount of salt or avoiding eating salty foods, and also reducing the amount of saturated fat and cholesterol in one's diet.

2. Getting 7 to 9 Hours Of Sleep Daily

A lack of sleep could cause swings in hormones, and hormone changes can increase hypertension and other risk factors for heart disease.

Therefore, it is advised to get at least 7 to 9 hours of sleep daily to reduce hypertension and lower your risk of heart disease.

3. Monitoring Blood Pressure At Home and Getting Regular Checkups.

High blood pressure is a symptomless “silent killer” that quietly damages blood vessels and leads to serious health problems, therefore, monitoring it at home and getting regular checkups helps in reducing the mortality and morbidity rate along with maintaining health-related costs.

Monitoring blood pressure also tends to reduce the burden of other disease occurrences. 

Home monitoring is a good way to keep track of blood pressure, as it helps care providers know if your medicine is working or if your condition is getting worse.

4. Quit Smoking

Smoking and exposure to secondhand smoke increase the risk for the buildup of fatty substances (plaque) inside the arteries  (Atherosclerosis), which is a  process that high blood pressure is known to accelerate.

Therefore, every time a person smokes, it also causes an increase in blood pressure.

5. Limit Alcohol

Limiting alcohol consumption can also help control high blood pressure.

For instance, if you drink, limit your alcohol consumption to not more than two cups per day for men and not more than one cup per day for women. 


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