In today’s stress laden lifestyle, high blood pressure is a common problem. While most often we may not notice any signs of high blood pressure, but in case it remains continuously high, it can lead to serious problems like a heart attack, stroke, heart failure or kidney disease.

Health experts confirm that one can have high blood pressure and feel perfectly well. The only way to find out if your blood pressure is high is by having it checked regularly. If you smoke or have diabetes, then you are at a greater risk to have high blood pressure. Lifestyle is very important to help to control high blood pressure and its associated risks. Try out these tips to control or prevent high blood pressure:

1. Have your blood pressure checked regularly: Even if you have normal blood pressure and have no family history, but are past 35 then it is a good idea to get it checked every once in a while. Seek the advice of a doctor if there is a family history; and even if your blood pressure is slightly high.

2. Exercise regularly: Remaining active daily is the key to keeping your pressure low. Maintain at least 30 minutes of moderate intensity physical activity on five or more days each week. Your aim should be to do 150 minutes per week. You can break your exercise routine in short bursts of 10 minutes throughout the day.

3. Cardio is a must: Besides weight training, ensure some cardio workouts that are relaxing as well. Do moderate intensity physical activity is activity that causes a moderate noticeable increase in depth and rate of breathing. You should still be able to whistle or talk comfortably. Try brisk walking, cycling, low-paced swimming or anything that you enjoy that requires the use of your major muscle groups.

4. Avoid weights if you have high blood pressure: It is best to avoid weights if you have high blood pressure. Check with your doctor before starting a new activity or increasing your level or intensity.

5. Be active safely: build up your levels of activity gradually.

6. Eat a healthy diet: Avoid fad diets and cut down on extra salt, refined sugar, and oil. This is important in controlling high blood pressure and reducing your risk of heart disease. Try a variety of foods from the different groups. Healthy eating is about choosing plant-based foods such as vegetables, fruits and legumes, wholegrain bread and cereals, moderate amounts of lean meats, poultry, fish and reduced fat dairy products.

Published by Medicaldaily.com