High blood pressure is one of the most common health conditions, yet many people don’t realise they have it. If you have high blood pressure or are at risk, you can make improvements through lifestyle changes and medication adherence.
Understanding High Blood Pressure
Blood pressure measures the force of blood pushing against the walls of your arteries. It’s recorded as systolic pressure (the pressure when your heart beats) over diastolic pressure (the pressure when your heart rests between beats). A normal reading is around 120/80 mmHg, with hypertension diagnosed when readings consistently exceed 140/90 mmHg. Left untreated, high blood pressure increases the risk of heart disease, stroke, kidney disease, and other complications.
Lifestyle Changes to Lower Blood Pressure
1. Adopt a Heart-Healthy Diet and Maintain a Healthy Weight
Try a diet rich in fruits, vegetables, whole grains, and lean proteins. Reduce salt intake and processed foods, but increase potassium-rich foods (bananas, oranges, spinach, and potatoes). Losing even 5-10% of body weight can significantly lower blood pressure.
2. Exercise Regularly
Aiming for 150 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling.
3. Reduce Alcohol, Caffeine and Quit Smoking
A limit of 2 drinks for men and 1 for women daily is recommended. Caffeine affects individuals differently, so monitor its impact on your blood pressure and adjust if needed. Quitting smoking leads to almost immediate improvements in circulation and blood pressure.
4. Manage Stress
Chronic stress can contribute to high blood pressure, try relaxation techniques such as meditation, deep breathing, yoga, and mindfulness can help lower stress levels.
Medication Management for Hypertension
If lifestyle changes aren’t enough, medication may be necessary. Many patients struggle with taking their blood pressure medications consistently. Here are some ways to stay on track:
- Use medication packs to keep track of doses,
- Set daily reminders on your phone,
- Pair your medication with a daily routine, like brushing your teeth and
- Talk to your pharmacist if you experience side effects.
- Monitor your Blood Pressure either at home or at your pharmacy or doctor’s. Keeping a log of your readings helps track trends and determine if your treatment plan is working.
Managing high blood pressure is a lifelong commitment, but small, consistent efforts lead to long-term benefits. If you have questions about your blood pressure, medications, or lifestyle changes, don’t hesitate to speak with our pharmacists—they’re there to help you live a healthier, longer life.