How to Manage High Blood Pressure


Blood pressure has become a major concern in many countries, with every age group being vulnerable to the condition. Initially, the condition was known to affect women and older people more commonly. This notion has changed with time due to the change in modern eating habits and the tendency for more people to live a sedentary lifestyle.

There is no known cure for high blood pressure, but it can be managed to levels that will not affect the normal life of the sufferer. With few factors to consider, you can be sure to take control of the condition and live a normal life.

Watch Your Waistline and Lose the Extra Pounds

Weight gain is one of the key contributors to the advancement of blood pressure. Being overweight also has an adverse effect on your breathing as you sleep, which is known to raise your blood pressure. Losing at least 4.5 kilograms (10 pounds) can play a significant role in reducing your blood pressure.

Alongside losing some weight, you should keep an eye on your waistline. Having too much weight around your waist is one of the main contributors that can put you at a greater risk of high blood pressure. Men should maintain they waistline below 102 centimetres (40 inches), while women are recommended to have a waist measurement of below 89 centimetres (35 inches). These measurements, however, vary among different ethnic groups and your doctor should be in a better position to advise you accordingly.

Regular Exercise

Setting time for 30-minutes of physical exercise most days of the week can lead to lowering your blood pressure by at least 4 to 9 millimetres of mercury (mm Hg). The exercises should be done regularly to prevent the rise of your blood pressure when you stay dormant. Some of the exercises that can help in managing your blood pressure include jogging, swimming, dancing, walking and cycling. Most cardiovascular exercises will help, but again check with your doctor before undertaking any new exercise program if you have high blood pressure.

Eating Healthy

Unhealthy eating habits have contributed to many cases of high blood pressure. Reducing the amount of fast food you consume should be the first habit that you should consider. Fruits, whole grains, low-fat dairy product and vegetables can help in lowering your blood pressure by up to 14 mm Hg. This eating plan is referred to as Dietary Approaches to Stop Hypertension (DASH) diet.


Patients diagnosed with high blood pressure can use medicines prescribed by the doctor to manage the condition. These medications are mostly administered to people who do not have the strength to exercise, like the old. Candesartan is one of the drugs used to treat hypertension and is normally given with other drugs that manage high blood pressure. Your doctor will determine the amount of Candesartan dose that you should take depending on the severity of the condition.

Limit Your Alcohol Intake

The amount of alcohol that you take can have both negative and positive effect on your condition. Alcohol taken in small quantities can help in lowering your blood pressure by 2 to 4 mm Hg. The role played by alcohol in lowering your blood pressure, however, becomes void when you drink too much, generally more than two drinks a day for men aged 65 and below and one for men older than 65 years and women.

One drink is equated to 1.5 ounces of 80-proof liquor, 12 ounces of beer or 5 ounces of wine. Drinking more than the recommended amount of alcohol can raise your blood pressure by several points.

The combination of a healthier lifestyle and medication can greatly reduce the risks associated with high blood pressure. Consult your doctor before making any major lifestyle changes if you have the condition, as they will advise you on the best course of action.