Tips on managing your high blood pressure


E.C | Pharmacist

1/24/20234 min read

Hypertension or high blood pressure is one of the most common cardiovascular health conditions nowadays diagnosed in adults. It is also known as a 'silent killer' disease because if not carefully treated or managed, it might lead to long term complications such as heart attack or stroke. So, how can we best manage and treat high blood pressure?

white and black digital device
white and black digital device

This article will show you some of the top tips in managing your high blood pressure:

  1. Eating a healthy diet

    Your diet and the food you eat is really important. Lowering your fat intake, by avoiding fatty foods such as dairy foods, fatty meats etc is one of the things to be considered. Try to incorporate in your diet more lean meats, vegetables, fruits, grains etc. Another crucial factor to reduce in your diet includes lowering the sodium intake. High sodium intake can increase you blood pressure. Avoid foods such as smoked meats, canned food, any foods which contain high salt levels.

    The DASH diet is a healthy balanced diet usually recommended for people who suffer from high blood pressure. This diet tends to eliminate high sodium, saturated fats and added sugars and tend to focus more on foods with high levels of magnesium, potassium and calcium which play a major role in lowering the high blood pressure. These foods include vegetables, fruits, grains and lean meats.

  1. Exercising

    Exercising is very beneficial in lowering you high blood pressure. It helps to maintain a healthy weight as well. It is recommended to exercise intensively at least 30 minutes a day for al least 3 days a week. Taking walks or running can help to reduce your blood pressure.

  1. Avoid alcohol and smoking

    Studies have shown that alcohol and smoking can increase your blood pressure. [1] The maximum alcohol intake a week should be 14 units a week.  One unit is equal to 10 ml of alcohol. 

  1. Constant monitoring of your blood pressure at home

    If you do have a blood pressure machine at home, constant monitoring is recommended to check if urgent treatment might be needed. Below you can find some of the bestseller affordable blood pressure machines at Amazon. A normal average reading should be 120/80 mm Hg. If your reading is higher than 140/90 mm Hg is a sign of hypertension, and sometimes you might even experience symptoms such as severe headaches, chest pain, nausea, dizziness or vision changes. If this reading is persistent, then you will need to contact your GP.

  1. Taking supplements such as magnesium, potassium, vitamin B complex or garlic supplements

    Certain supplements such as magnesium and potassium help to lower blood pressure. Magnesium does this by helping the blood vessels to relax, while potassium lowers the intake of sodium from kidneys, hence lowering the blood pressure. Vitamin B complex is another additional supplement which is beneficial for lowering your blood pressure by controlling the oxidative stress. [2]

    Garlic supplements can be used to lower high blood pressure as well. Their benefit compared to normal garlic is that it doesn't leave the after aroma effect. [3]

    Below you can find some recommended supplements containing these ingredients which you can take daily to help control you blood pressure.

  • Highly accurate readings

  • A memory of up to 99 readings

  • Easy to use

  • Fully automatic: display of diastolic and systolic pressure, pulse rate, date & time.

  • Highly accurate readings

  • A memory of up to 30 readings

  • Irregular heartbeat indicator

  • Display of diastolic and systolic pressure and pulse rate

  • Contains Potassium to normalise high blood pressure

  • Magnesium to support muscle function including heart muscle

  • Iron, vitamin B6 and B12 to improve energy levels

  • Zinc for immunity and metabolism

  • Contains garlic (allicin) and vitamin B1 to normalise high blood pressure and cholesterol

  • Helps to maintain a healthy heart

  • Odourless

  • Vegan

  • No lactose

For further information and guidance on how to reduce you blood pressure easily, please click here.