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:
Low-fat dairy products
Fruits and vegetables
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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.
Exercise smarter! Workout tips to lower blood pressure
3. Watch your weight
It has been proven that maintaining 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:
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!
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