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.