Eleven Ways to Keep Hypertension at Bay!

Eleven Ways to Keep Hypertension at Bay!

Hypertension News

Hypertension, often termed high blood pressure, is one of the critical risk factors leading to heart-related disease. If your blood pressure is high, here are a few important things about Hypertension that you must know.

Table of Content:

  • Why is Hypertension harmful?

  • Symptoms of Hypertension.

  • What is World Hypertension Day?

  • The theme for this year’s World Hypertension Day. 

  • Eleven ways to keep Hypertension at bay. 

Why is Hypertension harmful?

High blood pressure, also known as hypertension, is defined as a systolic blood pressure consistently above 130 mm Hg and/or diastolic blood pressure consistently above 90 mm Hg. Hypertension is the number 1 risk factor for heart disease, stroke, renal complications, and premature death.

Hypertension is bad for our health. It can passively cause serious damage to our body for years. It is vital that Hypertension is controlled and treated as if untreated, it may cause critical diseases like a heart attack or failure, artery-related diseases, kidney disease, loss of vision, and sexual dysfunction.

Hypertension damages the blood vessels, accumulating LDL Cholesterol (bad cholesterol) in the artery wall. This is a highly risky situation as it narrows the arteries, causing difficulty in oxygen supply to the heart.

Symptoms of Hypertension.

Hypertension has no defined symptoms, making it more dangerous for your health. It is often termed a symptom less killer because it is silent in many cases.

However, a few related symptoms of Hypertension can be dizziness, facial paleness, blood spots appearing in the eyes, severe headache, and bleeding from the nose.

The best sign of Hypertension is when a person has a blood pressure level of 130/90 mm Hg or higher than this. In such a case, you must consult a doctor at earliest.  

What is World Hypertension Day?

Every year May 17th is observed as “World Hypertension Day.” This day is observed to share information and awareness to the general public about high blood pressure and the importance of checking one’s blood pressure.

Hypertension is seen as a life-threatening condition, and it is vital to treat it. 

According to medical research, Hypertension affects about 45 % of the adult population worldwide and surfaces with increasing age in individuals.

The theme for this year’s World Hypertension Day:

The theme for World Hypertension Day 2023 is “Measure our blood pressure accurately, Control it, Live Longer.”

This theme has been continued since 2021 as it encompasses the significance of monitoring and controlling your blood pressure for a healthy life.


Prevent Hypertension
11 Ways to prevent Hypertension


Eleven ways to keep Hypertension at bay.

We bring you eleven simple ways to control your blood pressure. By implementing these simple things, you will not only reduce your risk of Hypertension, but it will help you improve your overall health.

  1. Regular Exercise: Staying physically active helps in the good circulation of oxygen and blood across your body. It helps in regulating blood pressure, boosting immunity, reducing the risk of diseases, and improving stamina. So don’t forget to do some form of exercise daily.

  1. Healthy weight: Weight control is very crucial for regularising your blood pressure. Being overweight or obese obstructs the smooth blood flow to the heart. Thereby increasing the chances of high blood pressure.

  1. Reduced Carbohydrates and Sugar: The most basic dietary change you should implement is reducing the intake of carbohydrates and sugar-based food. As both are known to disturb the blood pressure levels.

  1. More potassium & less sodium: You must control the salt intake as it is associated with triggering many cardiovascular diseases. It is also best to increase the potassium intake in your diet; it is known to reduce the impact of salt (sodium) on your blood pressure. You must add more green leafy vegetables and fruits to increase the potassium in your diet.

  1. High-protein foods: A diet with high-protein food is good for regularizing your blood pressure. Protein-rich food gets digested slowly, leading to less production of insulin. Thereby helping your heart to pump blood smoothly and not raising the blood pressure. 

  1. No processed foods: Processed foods are rich in complex carbohydrates; our body finds it difficult to digest them. Processed food disturbs the insulin levels of our blood, ultimately affecting blood pressure. Cutting down on carbohydrates can help to have normal blood pressure.

  1. Having Garlic: Medically, the consumption of garlic has been proven to regulate blood pressure to normal levels. If you experience a high blood pressure, you should have garlic or its extract daily. If you do not wish to have it raw, try adding it while you cook your meals.

  1. No smoking & alcohol: Reducing or stopping alcohol consumption and smoking can help you control your blood pressure. As both smoking and alcohol are bad for your blood pressure. Increased levels of smoking and alcohol result in high risk of developing heart-related diseases.

  1. Less caffeine: You must keep control over your caffeine consumption. As it may increase your blood pressure gradually. Therefore, restrict your caffeine intake.

  1. Quality Sleep: A poor sleeping pattern of less than 7 hours can increase Hypertension. It is advised to have a good sleeping schedule so that your body rests well and your blood pressure is normalized.

  1. Staying stress-free: Stress is seen as one of the significant factors causing Hypertension. Try to stay relaxed and keep yourself away from stress. You may meditate or do something that may relax your mind and reduce your stress. 

Hypertension is harmful to our health. It may have a devastating impact on your overall health. It is pivotal to keep Hypertension away from us. 

While you may try the above methods to control your blood pressure, you should also monitor and measure your blood pressure regularly and consult a doctor in case of abnormalities. Take your high blood pressure medicines exactly as prescribed.