High blood pressure is common, but with the right lifestyle changes and medication you can keep it under control. This guide explains simple steps you can take today, what to expect from treatment, and when to seek medical help.
What Is Hypertension?
Hypertension, or high blood pressure, means the force of blood against your artery walls is consistently too high. Over time it can damage the heart, kidneys, eyes and blood vessels.
Why Controlling Blood Pressure Matters
Keeping your blood pressure within the target range reduces the risk of heart attacks, strokes, kidney disease and vision problems.
Key Lifestyle Changes
1. Eat a balanced diet
- Include plenty of fresh vegetables, fruits, whole grains, and low‑fat dairy.
- Limit salt to less than 5 g per day (about a teaspoon). Use herbs, lemon or spices like cumin instead of extra salt.
- Choose lean proteins such as dal, fish, chicken without skin, and legumes.
2. Stay physically active
- Aim for at least 150 minutes of moderate‑intensity activity each week – brisk walking, cycling, or dancing.
- Break activity into 30‑minute sessions, five days a week.
3. Maintain a healthy weight
Even a modest weight loss of 5‑10 % can lower blood pressure significantly.
4. Limit alcohol and quit tobacco
- Alcohol: no more than two standard drinks for men and one for women per day.
- Smoking: seek help to quit; tobacco raises blood pressure and damages blood vessels.
5. Manage stress
- Practice deep breathing, meditation, or yoga for 10‑15 minutes daily.
- Engage in hobbies and maintain a regular sleep schedule (7‑8 hours).
Medication Basics
Most patients need medication in addition to lifestyle changes. Common classes include:
- Diuretics – help the kidneys remove excess salt and water.
- ACE inhibitors or ARBs – relax blood vessels.
- Calcium channel blockers – widen arteries.
Take medicines exactly as prescribed. Never stop or change doses without consulting your doctor.
Monitoring Your Blood Pressure
Home monitoring helps you see how lifestyle and medication affect your numbers.
- Use a validated digital sphygmomanometer.
- Measure at the same time each day (e.g., morning before breakfast).
- Record the reading, date and any activities that might influence it.
When to Seek Medical Attention
- Sudden, severe headache, vision changes, chest pain or shortness of breath.
- Blood pressure consistently above 180/120 mm Hg.
- Any side‑effects from medication such as swelling, persistent cough, or dizziness.
Support at MACS Clinic
Our team of cardiologists, dietitians and physiotherapists work together to create a personalised plan for you. Book a follow‑up visit or call our nurse helpline for any questions about your treatment.