Seven ways of helping to control your blood pressure
A diet rich in whole grains, fruits, and vegetables, and low in cholesterol and saturated fats can also lower blood pressure significantly.
The chilling reality in South Africa is that one in three South African adults grapple with high blood pressure, with the condition being responsible for one in every two strokes and two in every five heart attacks.
“Needless to say, controlling your blood pressure is not just something you should consider doing – it is something you should be actively working on every day,” said Dr Zaheer Kader, chief medical officer of MediBüddy.
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“The good news is that taking control of and maintaining a healthy blood pressure doesn’t have to be a slog.”
Here are Kader’s top tips for simple lifestyle changes you can make today to enjoy better heart health and long into the future.
Maintain a healthy diet
Reducing salt intake is crucial, as excess sodium can elevate blood pressure.
Even minor reductions in sodium intake can yield significant improvements.
A diet rich in whole grains, fruits, and vegetables, and low in cholesterol and saturated fats can also lower blood pressure significantly.
The Mediterranean diet, which is rich in colourful vegetables, lean protein and healthy fats, is particularly beneficial.
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Get creative with your meals and eat the rainbow for improved heart health.
Exercise regularly
Incorporating exercise into your daily routine can also go a long way to reducing blood pressure.
Experts advise at least 150 minutes of moderate exercise per week, which can include fun activities like walking, swimming, or cycling.
Even moderate activities, like dancing or hiking, can make a significant difference.
Quit or limit vices
We all have our vices, but those extra glasses of wine at dinner or cigarettes on your lunch break can put added strain on your heart.
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Quitting smoking can substantially improve blood pressure levels, while moderate alcohol consumption—limited to one glass for women and two for men—may have a positive effect.
It may be difficult to cut these out completely but remember moderation is key!
Manage stress
While stress doesn’t directly cause chronic high blood pressure, unhealthy reactions to stress can elevate blood pressure levels.
Living in our fast-paced society can make it difficult to have healthy coping mechanisms.
Engage in stress-relieving activities like meditation, breathwork or practising gratitude to keep those stress levels down.
Prioritise sleep
Poor sleep habits, such as insufficient sleep or sleep disturbances, can increase hypertension risk.
Try to stick to a consistent sleep schedule and create a restful sleep environment (which means, yes, putting that phone away).
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Monitor blood pressure
Monitoring your blood pressure at home empowers you to track changes and evaluate the effectiveness of your lifestyle adjustments.
Blood pressure monitors are readily available at local pharmacies, allowing you to take an active role in managing your health.
Thanks to technology, you can make use of apps to store your health data and key information about any medications you may be taking.
Managing your blood pressure does require lifestyle changes, but those changes don’t have to be difficult or disruptive to your life.
Most of them should fit seamlessly into your daily routine.
