Men are more likely to have high blood pressure as compared to women. High blood pressure or hypertension could open up a plethora of health complications with stroke and heart attack being the more serious ones.

Given the right step, hypertension can be avoided. Here are 5 simple steps you can take to control your blood pressure (BP), as recommended by numerous experts from the National Heart institute (Institut Jantung Negara), the World Heart Federation, and the American Heart Association.

Know your numbers

To control your BP levels, you will first need to know the numbers. An ideal BP reading will usually be in between 90/60 to 120/80. Go lower than 90/60 than you probably have low blood pressure. However if your BP is above 140/90, then you probably have hypertension.

Work with your healthcare provider

When you have identified the level of BP you want to achieve, consult with a healthcare provider to work out a plan for yourself. Consultation with doctor, nutritionist or qualified dieticians is recommended to plan for your health.

Make some lifestyle changes

If you have an abnormal level of BP, then there must be something that you are doing wrong. Here are some lifestyle changes you should probably change;

  • Lose weight – Exercise more. Find a physically active activity you can partake and stick to it. Try aiming for a more ideal Body mass index (BMI)
  • Healthy Eating – Try increasing the amount of fruits, vegetables, and low-fat dairy while avoiding simple sugars, saturated fats and trans fat.
  • Limit alcohol consumption – If you are drinking alcohol, limit to 1-2 drinks a day and no more.

Check your BP regularly

Taking steps to control your BP will not amount to much if you don’t check them regularly. Go to your local clinic to check or have your own home BP monitor.

Take medication accordingly

During your consultation with your healthcare provider, it is possible that you may already need medication to control your BP. If you do, take them exactly as what the doctor had instructed. Reducing or increasing the dosage of the medication can present you with other health complications. So please listen to your doctor!

5 Steps To Control Your Blood Pressure
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