How to Manage High Blood Pressure with Lifestyle and Medication

High blood pressure, also known as hypertension, is a common condition in the UK that can lead to serious health complications if left unmanaged. It often has no obvious symptoms, so it’s important to regularly check your blood pressure to ensure it’s within a healthy range. In this article, we’ll explore how to manage high blood pressure through a combination of lifestyle changes and medications, focusing on practical steps you can take to maintain a healthy blood pressure and improve your overall well-being.

What Is High Blood Pressure?

High blood pressure occurs when the force of blood against the walls of your arteries is consistently too high. Over time, this puts extra strain on your heart and blood vessels, which can lead to severe health problems, such as heart attacks, strokes, kidney disease, and more. The risk of developing high blood pressure increases with age and is more common in people with a family history of the condition, as well as those with certain lifestyle habits.

How to Manage High Blood Pressure: Lifestyle Changes

Before turning to medications, the first step in managing high blood pressure is to adopt a healthier lifestyle. Many people can reduce their blood pressure naturally through changes in diet and daily habits. Here are some lifestyle changes that can help lower your blood pressure:

Maintain a Healthy, Balanced Diet

What you eat plays a major role in controlling your blood pressure. A high blood pressure diet focuses on consuming foods that help lower blood pressure and avoiding those that may increase it. The key components of a heart-healthy diet include:

• Eating more fruits and vegetables: These foods are rich in potassium, which helps to balance the amount of sodium in your body. Aim for at least five servings of fruits and vegetables every day.
• Limiting salt intake: Excess salt can raise your blood pressure, so reduce your consumption of salty foods and avoid adding extra salt to meals. Many processed foods contain high levels of salt, so it’s important to check food labels.
• Reducing your intake of saturated fats and trans fats: These unhealthy fats can raise cholesterol levels and increase the risk of high blood pressure. Opt for healthier fats like those found in olive oil, avocados, and nuts.
• Eating whole grains: Foods like brown rice, oats, and whole-wheat bread can help lower blood pressure and improve heart health.
• Limiting sugar: Too much sugar, particularly from sugary drinks, can contribute to high blood pressure. Reducing your intake of sugar can help lower your blood pressure and support overall health.

Exercise Regularly

Regular physical activity is one of the most effective ways to lower high blood pressure. Aim for at least 150 minutes of moderate exercise each week. This could include activities like brisk walking, swimming, cycling, or dancing. Exercise helps strengthen your heart, making it more efficient at pumping blood and lowering the pressure in your arteries.

Maintain a Healthy Weight

Being overweight or obese increases the risk of high blood pressure. Losing even a small amount of weight can make a significant difference in lowering your blood pressure. A combination of a healthy diet and regular exercise is the most effective way to achieve and maintain a healthy weight.

Reduce Alcohol Intake

Drinking too much alcohol can raise your blood pressure. The UK guidelines recommend no more than 14 units of alcohol per week for both men and women. Spreading your drinking out over several days and having a few alcohol-free days each week can help prevent blood pressure spikes caused by alcohol consumption.

Quit Smoking

Smoking causes a temporary rise in blood pressure and contributes to the narrowing of your blood vessels, which can lead to long-term hypertension. If you smoke, quitting will significantly improve your blood pressure and overall cardiovascular health.

Manage Stress

Chronic stress can contribute to high blood pressure. Finding ways to manage stress, such as practising relaxation techniques, yoga, or meditation, can help lower your blood pressure. Ensuring you get enough sleep and taking time to unwind also plays an important role in stress management.

Best Medications for High Blood Pressure

While lifestyle changes are crucial, many people with high blood pressure also require medication to help bring their levels down to a safe range. Several types of medications can help manage high blood pressure, and our expert will prescribe the one that is most suitable for you based on factors like your age, the severity of your hypertension, and any other health conditions you may have.

Amlodipine

Amlodipine is a medication often prescribed for hypertension. It belongs to a group of drugs called calcium channel blockers and works by relaxing the blood vessels, making it easier for your heart to pump blood. This medication is particularly helpful in people with coronary artery disease or those who have not responded well to other treatments. It is a long-acting medication, meaning it only needs to be taken once a day.

Atenolol

Atenolol is a beta-blocker that works by reducing the heart rate and the force of the heart’s contractions, thus lowering blood pressure. Beta-blockers are often prescribed for people who have high blood pressure and other cardiovascular conditions, such as angina or arrhythmias. Atenolol is typically taken once a day and can be used alongside other medications to control high blood pressure.

Bendroflumethiazide

Bendroflumethiazide is a thiazide diuretic, a type of medication that helps the kidneys remove excess salt and water from the body. This helps to relax the blood vessels and lower blood pressure. It’s commonly prescribed for people with high blood pressure, especially if their condition is not controlled with lifestyle changes alone. Like other diuretics, bendroflumethiazide can cause increased urination, so it is often taken in the morning to avoid disrupting sleep.

How to Lower BP Naturally?

If you're looking to manage high blood pressure without relying solely on medication, there are several natural methods that can help lower your blood pressure. In addition to the lifestyle changes mentioned above, here are a few additional natural approaches:

• Increase potassium intake: Foods rich in potassium, such as bananas, spinach, and sweet potatoes, help counteract the effects of sodium and can help lower blood pressure.
• Try garlic: Some studies suggest that garlic can have a modest effect on lowering blood pressure. You can consume raw garlic or take garlic supplements.
• Drink hibiscus tea: Research has shown that hibiscus tea may have a mild blood pressure-lowering effect. Drinking a cup a day could help support your blood pressure management.
• Reduce caffeine intake: While the effects of caffeine on blood pressure are still being studied, it’s thought that high doses of caffeine can cause a temporary spike in blood pressure. Limiting caffeine may help if you’re sensitive to its effects.

Find Blood Pressure Medications at Pharmacy Planet

Managing high blood pressure requires a combination of lifestyle changes and, in some cases, medication. By adopting a healthy diet, staying active, managing stress, and avoiding smoking and excessive alcohol, you can significantly reduce your risk of developing complications associated with high blood pressure. 

For those who need additional support, medications such as Amlodipine, Atenolol, and Bendroflumethiazide can help manage hypertension effectively. Shop medicines online at Pharmacy Planet and take the first step towards managing your blood pressure today. Your health is worth the investment!