Blood Pressure: How Can You Keep It Under Control?

Blood Pressure: How Can You Keep It Under Control?


High Blood Pressure of Hypertension occurs whenthelevels rise to an unhealthy level. The Blood Pressure measurement will take into account the amount of blood that is passing through the blood vessels along with the kind of resistance that your blood meets while the heart is continuously pumping it. Narrow arteries can be the reason behind increased resistance. Narrower the arteries, higher will be the pressure. Increased BP can lead to fatal heart diseases.

Blood pressure test

Systolic Vs Diastolic Pressure

Doctors often use fancy terms like systolic v/s diastolic pressure. Well, what does that stand for? As our heart continues to beat it constantly squeezes and pushes the blood through the arteries. The force that it creates on the blood vessels is systolic BP. Systolic pressure is normal when it is below 120. The diastolic reading is the pressure created in the arteries when the heart rests between beats. This is the time it takes to fill with blood and get the necessary oxygen. It should be below 80 when measured.

What Causes Blood Pressure Related Problems?

factors causing BP

After talking about its definition in length, it is time to understand the causes of it.


Some people are exposed to the problems of hypertension genetically.

Physical Changes

Any kind of changes in different body functions can cause it.


Unhealthy lifestyle, poor, diet, lack of physical activities can cause blood pressure issues

Blood Pressure Symptoms:

Though this is generally a silent kind of condition there are certain symptoms that are common.

Affects of blood pressure
  • Shortness of breath
  • Headaches
  • Flushing
  • Nosebleeds
  • Chest Pain
  • Dizziness
  • Visual changes
  • Nausea

It is important to get Blood Pressure measurement done after every few weeks.

Lifestyle Changes That Will Keep Blood Pressure Under Check

You must understand that certain modifications need to be made in your daily lifestyle to stay healthy and keep your BP in check. The list includes –

Change lifestyle to regulate Blood pressure

Lose weight

The best way to keep your pressure in check is by reducing weight. Try to maintain a healthy weight and you will see the positive changes.

Always read labels

The consumption of sodium needs to be reduced. Always avoid food with high sodium levels. This includes pizza, soups, sandwiches, cured meat, cold cuts, rolls, and breads.


You must engage in some form of physical activity for half an hour a day.

Weight Lifting Exercises

You must make sure that you do some weight lifting exercise. This will enable you to stay fit and shed the fat.


Drinking too much alcohol can be the cause of its problems


Engage in meditation and stress relief exercises.

Quit Smoking

Every cigarette that you smoke will elevate your blood pressure levels. When you quit smoking your it will return to normal.

  • Keep the consumption of coffee in check. Blood pressure tends to increase with the consumption of coffee. 

What can you eat to keep your blood pressure in check?

Though there are different risk factors that tend to increase the pressure, it can also be kept in check with the proper diet and healthy exercise. Your diet must contain these food items –

Food for blood pressure control
  • Leafy Greens – The potassium present in green vegetables help to get rid of excessive sodium. This will lower your BP
  • Berries – Rich in flavonoids – especially blueberries they prevent hypertension.
  • Red Beets – High in nitric acid, red beets will enable to lower the pressure and open up your blood vessels.
  • Skimmed Milk and Yogurt – Low in fat and high in calcium this is an excellent source for lowering the level of it.

Lead a healthy lifestyle and keep your blood pressure in control by following these guidelines.

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Author: Ahaana Sahay