9 Lifestyle Changes to Control Hypertension

Do you have trouble keeping your blood pressure under control? High blood pressure, often known as hypertension, is a widespread medical problem that affects millions of individuals worldwide. If not properly handled, it may cause serious health issues.

We will look at the different types and causes of hypertension in this blog post, as well as offer helpful advice on how to manage and prevent it.

This information will help you whether you have preeclampsia or managed hypertension while pregnant. So let us start and discover how to control our blood pressure for a better existence.

Causes of Hypertension

Millions of individuals worldwide suffer from hypertension, sometimes known as high blood pressure. Several factors, including a few that have been recognized, can lead to the development of hypertension.

Sedentary behavior is one of the leading causes of high blood pressure. Lack of exercise and physical activity can cause weight gain, which raises the chance of developing high blood pressure.

Stress is a key additional factor in hypertension. High cortisol and adrenaline levels from ongoing stress can quicken the heartbeat, damage blood vessels, and result in high blood pressure.

Additionally, genetics also contribute to the emergence of hypertension. Children may be more likely to acquire a cardiovascular disease or high blood pressure later in life if one or both of their parents have these diseases.

Hypertension can also be caused by additional elements like smoking, heavy alcohol use, a poor diet high in sodium, and underlying medical disorders like kidney disease or sleep apnea.

In order to stop hypertension from developing, it is essential to understand its causes. This illness can be effectively treated through lifestyle modifications like regular exercise routines and appropriate eating habits, as well as pharmaceutical management when necessary.

Symptoms of Hypertension

Hypertension is referred to as a silent killer since it frequently exhibits no outward signs. There are several symptoms. Nevertheless, that could point to hypertension.


Headaches are typical hypertension symptoms. These headaches commonly affect the back of your head in the morning. A further indication that you have high blood pressure is feeling lightheaded or dizzy.

Chest Pain

Hypertension may also be indicated by chest pain or discomfort. This could cause your chest to feel tight or cause pain to travel down your arm.

Blurry Vision

Another sign of hypertension that should not be disregarded is blurry vision. You must see a doctor right away if your vision is fuzzy or if you frequently suffer double vision.

Other signs of hypertension include breathing difficulties and shortness of breath. Breathing difficulties may result from hypertension because it affects how efficiently oxygen is carried throughout the body.

In order to receive an accurate diagnosis and treatment choices before they worsen later, see a healthcare provider if you frequently experience any of these symptoms.

9 Lifestyle Changes to Control Hypertension

1. Lose weight 

Weight gain frequently causes an increase in blood pressure. In addition to raising blood pressure, being overweight can lead to sleep apnea.

One of the best ways of life adjustments for lowering blood pressure is weight loss. Even a minor weight loss can help lower blood pressure if you are obese or overweight. In general, each kilogram (2.2 pounds) of weight dropped may result in a reduction in blood pressure of roughly 1 millimeter of mercury (mm Hg).

The size of the waistline is also crucial. High blood pressure risk can be increased by carrying too much weight around the waist.

Men who have a waist measurement of more than 40 inches (102 cm) are at risk.

Women who have a waist measurement larger than 35 inches (89 cm) are at danger.

Different ethnic groups have different numbers. Find out from your doctor what waist size is ideal for you.

2. Regular exercise

Physical activity on a regular basis can reduce high blood pressure by 5 to 8 mm Hg. To prevent blood pressure from increasing once more, it’s crucial to continue exercising. Aim for at least 30 minutes of moderate physical activity each day as a general objective.

Exercise can also prevent hypertension (high blood pressure) from developing in cases of raised blood pressure. Regular exercise can help people with hypertension lower their blood pressure to a safe level.

Walking, jogging, cycling, swimming, or dancing are some forms of aerobic exercise that can lower blood pressure. High-intensity interval training is another option. Short bursts of intense exercise are interspersed with slower intervals of activity during this form of training.

Additionally, strength exercise helps lower blood pressure. At least twice a week, try to include strength-training activities. Consult a healthcare professional about creating an exercise plan.

3. Consume a balanced diet

A diet low in saturated fat and cholesterol and high in whole grains, fruits, vegetables, low-fat dairy products can reduce high blood pressure by up to 11 mm Hg. The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet are two examples of eating regimens that can lower blood pressure.

The effects Salt (sodium) on blood pressure can be lessened by potassium in the diet. Foods like fruits and vegetables are better providers of potassium than supplements. Aim for 3,500 to 5,000 mg per day, which may result in a 4–5 mm Hg reduction in blood pressure. To find out how much potassium you need, talk to your doctor or dietician.

4. Eat a diet low in salt (sodium).

Even a little decrease in sodium intake can help the heart and lower blood pressure by 5 to 6 mm Hg.

Different groups of people respond differently to sodium consumption regarding blood pressure. Generally speaking, keep your daily sodium intake to 2,300 mg or fewer. For most adults, though, a daily salt consumption of 1,500 mg or less is ideal.

To cut back on salt intake,

  • Read the food labels. Look for foods and beverages that are low in sodium.
  • Reduce your intake of processed foods. They usually contain unnecessary amounts of salt in flavoring. Instead, eat natural foods as much as possible.
  • Avoid adding salt in. Use spices or herbs to give food flavor.

5. Consume alcohol in moderation

It is possible to reduce blood pressure by roughly 4 mm Hg by limiting alcohol consumption to fewer than one drink per day for women and two drinks per day for males. 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of an 80-proof liquor constitute one drink.

However, consuming too much alcohol can cause a significant increase in blood pressure. Additionally, it may lessen the impact of blood pressure drugs.

6. Give up smoking

Blood pressure goes up when you smoke. Smoking cessation lowers blood pressure. It may also lengthen life by lowering the risk of heart disease and enhancing general health.

7. Have a restful night’s sleep

Sleeping less than six hours each night for a few weeks might result in poor sleep quality, leading to hypertension. Insomnia, restless legs syndrome, sleep apnea, and other conditions can all cause sleep disruption.

If you frequently have difficulties sleeping, let your healthcare professional know. Sleep quality can be increased by identifying and treating the problem. To achieve more comfortable sleep, however, if you don’t suffer sleep apnea or restless legs syndrome, try these easy suggestions.

  • Follow a sleeping pattern. Set a consistent bedtime and wake-up time each day. On weeknights and weekends, make an effort to maintain the same schedule.
  • Make a peaceful environment. This calls for maintaining a cold, calm, and dark sleeping environment. Spend the hour before going to bed resting. This could be taking a warm bath or practicing relaxation techniques. Refrain from using bright lights like those from a TV or computer.
  • Pay attention to what you consume. Don’t overeat or go to bed hungry. Avoid eating a lot right before bed. Alcohol, caffeine, and nicotine should all be restricted or avoided right before bed.
  • Take only brief naps. Limiting naps to 30 minutes early in the day may improve evening sleep for people who find taking naps throughout the day to be beneficial.

8. Avoid Stress

Chronic (long-term) emotional stress may be a factor in high blood pressure. More study on their effects is required to determine whether stress management practices help lower blood pressure.

Determining the sources of stress, such as work, family, finances, or sickness, and developing strategies to lessen stress can’t hurt, either. Try these things:

  • Avoid too much work. Focus on your priorities and make a plan for the day. Say no more often. Give yourself adequate time to complete your tasks.
  • Keep away from stressors. Take public transportation or travel at a different time if, for instance, rush-hour traffic stresses you out. If you can, stay away from stress-inducing people.
  • Schedule some downtime. Every day, set aside some time to relax and breathe deeply. Make time for fun pursuits or hobbies, like walking, cooking, or charitable work.
  • Exert gratitude. Being grateful to others can make you feel less stressed.

9. Keep track of your blood pressure at home and schedule routine exams

You can keep an eye on your blood pressure at home. It can ensure that your lifestyle adjustments and drugs are effective.

It is not necessary to get a prescription to purchase a home blood pressure monitor. Before you begin, discuss home monitoring with a healthcare practitioner.

Controlling blood pressure also requires routine doctor visits. Ask your doctor how frequently you should check your blood pressure to see if it is under control. You might only be able to access it once per day or less often.


People with hypertension must regularly check their blood pressure and take the appropriate steps to prevent any consequences. Pregnant women should exercise extra caution because uncontrolled hypertension can result in preeclampsia, harming both the mother and the unborn child.

You can lower your risk of having hypertension by keeping a healthy weight, eating a balanced diet low in sodium, exercising frequently, avoiding stress, and giving up smoking and alcohol.

Everyone must know that managing hypertension necessitates ongoing efforts to maintain a healthy lifestyle. Therefore, ensure that you look after yourself by making these changes immediately!