October 27

5 Tips to Lower your Blood pressure



High Blood Pressure is one of the Primary cause of Stroke and the main factor of Heart Disease, Kidney Problems, Artery Disease, Heart Failure, peripheral vascular disease, vision loss and sexual dysfunction.

One of the leading cause of death in some other countries.High blood Pressure aka as Hypertension is when the Blood Pressure in the arteries rises up and the heart will work harder than usual to push blood through blood vessels or tubes.

Cardio Vascular Disease is common for women which is a major Risk of Hypertension.

People nowadays are not aware of their condition and underestimates obvious symptoms.



Blood Pressure table for Adult:

blood pressure

You are considered hypertensive if your blood pressure is higher than 140/90 mmHg

5 Tips to Lower your Blood pressure?

Maintaining Normal or Lower  Blood Pressure is ideal to avoid any future health risks. like Heart Failure, Stroke, and worst death. We have prepared 5 Simple Steps that you can easily follow.

How to Lower your Blood pressure?


1.Know your Numbers

Knowing your Blood Pressure is as important as taking care of your health status and could save your life. You do not have to spend some time to go to your doctor’s office to have your Blood Pressure checked. Monitoring your Blood  Pressure on a regular basis is very convenient because you can check your blood Pressure without leaving the comfort of your own room.

You can either purchase the manual or digital Blood Pressure monitor, depends on your personal preference.

Blood Pressure monitor

Blood Pressure reading has two(2) numbers(example:90/60mmHg). The top number is called systolic. It’s the highest pressure when your heart pushes the blood in your body. While the bottom one is diastolic and is the lowest pressure when your heart is relaxed, for example, 90/60 mm/Hg.


2. Make a Plan.

  • Discuss with your Health Provider if you needed to lose weight.
  • If yes, prepare some healthy diet plans.healthy diet plans

3. Be Physically Active and Lifestyle Change.

  • start engaging yourself for some healthy physical activity, like biking and walking.etc.

healthy physical activity

  • Combine daily home activities with moderate sporting activities, like walking or cleaning your cars, and garage perhaps.

daily active physically

  • Limit Alcohol.
  • Eat less Sodium
  • Eat Healthier

4. Monitor your Blood Pressure at Home.

Monitor your Blood Pressure at Home


Anyone who is diagnosed with high blood Pressure is recommended to check his or her blood Pressure at home. This is to monitor as well if the medicines being prescribed is working and to notify you and your doctor for any possible health concerns.

The Blood Pressure monitoring device can be bought by anyone even without prescription so you can easily monitor your condition.

Tips to get an accurate blood pressure result.



5. Take Medication as Prescribed.

As much as possible, always ensure that you bring your medicines, especially if you travel a lot. Take your medicines religiously and seriously.

weekly medicines



Stages of Blood Pressure:

  • Normal Blood Pressure: Between 90/60 mm Hg and 120/80 mm Hg, an ideal blood Pressure.
  • Prehypertension (Elevated Blood Pressure): Between 120/80 mm Hg and 139/89 mmHg, you need to start managing your weight, perform physical exercises like walking, and lifestyle change. Your increase in Heart Attack, Heart Failure and Stroke begins at this Stage.
  • Stage 1 Hypertension: Between 140 to 159 mmHg and 90 to 99 mmHg, reduce, manage and stay with the Blood Pressure below 140/90 mmHg.
  • Stage 2 Hypertension: Above 160/100 mmHg. Requires a prompt medical attention and constant check to prevent other health Risks.
  • Hypertensive Crisis (Severe Blood Pressure). Above 80 /120 mmHg. A life-threatening Stage and could lead to death or organ damage.

High Blood Pressure is common  during the pregnancy if:

  • A family history
  • Over 40 years old
  • Smoking
  • Overweight
  • Not Active Physically




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