Managing my hypertension

I have been managing my hypertension for the past 10 years with medications unfortunately, my Blood Pressure has still remained high. Kindly let me know what else to do.

Christopher (By SMS)

Hypertension, also known as high blood pressure (BP), is a clinical condition where the force of the blood is consistently high against the arterial walls. Untreated chronic hypertension can cause serious health complications such as heart disease, stroke, kidney failure, and more. These are some of the steps to take in controlling your hypertension; Take Medication (Antihypertensive Drugs) as prescribed by your doctor.

Take Healthy Diet. Adopt the DASH Diet: Include fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Limits saturated fats, cholesterol, and trans fats. Reduce Sodium Intake: Less intake of salt (1,500 mg/day) and salty snacks.

Avoid processed foods, non-vegetarian foods and fatty foods. Increase Potassium-Rich Foods like bananas, oranges, sweet potatoes, spinach, beans, etc. Include Healthy Fats like omega-3 fatty acids rich fatty fish, flaxseeds, and walnuts.

Exercise Regularly like brisk walking, jogging, cycling, or swimming. Do at least 30 min per day. Meditation and Relaxation techniques lower BP by reducing stress and improving flexibility. Reduction of body weight, a 5-10% reduction in body weight can significantly lower blood pressure. Reduce Alcohol and caffeine Intake. Quit Smoking. Get Enough Sleep of 7–9 hours per night

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