If you have mildly-elevated blood pressure, it is possible to normalise it naturally. The National Heart Centre Singapore (NHCS) Department of Cardiology, a member of the SingHealth group, shares how.

A healthy blood pressure reading should be lower than 120 (systolic)/80 (diastolic) mmHg. A blood pressure of 140/90 mmHg or higher indicates high blood pressure (hypertension).

1. Adopt a healthier diet

Avoid foods high in cholesterol and saturated fats such as:

  • Animal fats
  • Eggs (Health Promotion Board recommends consuming no more than 4 egg yolks per week)
  • Red meat (e.g. beef and lamb)
  • Coconut milk
  • Palm oil
  • Salty foods

Instead, consume more:

  • Lean meats
  • Fish
  • Low-fat dairy products
  • Fruits and vegetables

Read more: High blood pressure differs in men and women. How?

2. Exercise more frequently

Being a 'weekend warrior' will not be effective. Get at least 150 minutes of physical activity every week, or at least 30 minutes of moderate-intensity physical activity daily. If you find it difficult to jog or cycle, brisk walking is one of the best and simplest forms of exercise to pick up.

Read more: Exercise smarter! Workout tips to lower blood pressure

3. Watch your weight

It has been proven that ma​intaining a healthy body weight reduces the risk of high blood pressure.​

4. Manage stress better

A healthy blood pressure can be achieved through good stress management. Effective ways to manage stress include:

  • Exercising regularly
  • Adopting a balanced approach to work and family life
  • Relax whenever possible to ease tension, since stress can aggravate your blood pressure

Read more: Psychiatrists share 20 best stress-busting tips

5. Don't smoke

If you're still smoking, quit! Not only does smoking raise your blood pressure, it is also a risk factor for coronary artery disease and stroke.​​

If your numbers continue to rise

If your blood pressure level continues to rise, your doctor may put you on drug treatment, complemented by a healthy lifestyle. Treatment of hypertension for most is lifelong so regain control of your blood pressure while you still can!


Articles on HealthXchange.sg are meant for informational purposes only and cannot replace professional surgical, medical or health advice, examination, diagnosis or treatment. Photo courtesy of iStock.