Lifestyle Changes You Must Make To Manage Hypertension

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Hypertension or High blood pressure is a very common problem. Its prevalence rate is nearly 45% of the adult population in Nigeria. According to TheGuardian Newspaper, medical experts have warned that no fewer than 76.2 million Nigerians are hypertensive but only 23 million on treatment.

If your blood pressure is not under control, it could lead to several illness, reduce the quality of life, and increase your health risks.

Most people often turn to medication to control hypertension, but making some lifestyle changes is a more permanent solution. A few changes can make a big difference, helping you lead a life without major ailments.

Below are certain health tips to manage high blood pressure

 Drinks Lots of Fluids

Drinking lots of good fluids is beneficial for reducing high blood pressure. Fluids do not only mean water; you should also include juices in your everyday diet. Having fresh fruit juices supplies your body with the necessary nutrients that help in lowering blood pressure.

You can balance the number of whole fruits and fruit juices you consume every day. Consult a Dietitian to help you build a proper diet that you can follow.

Opt for juices with low sugar content that still provide you with the necessary nutrients that your body requires.

Lower Your Sodium Intake

According to the American Heart Association, adults with high blood pressure should consume a maximum of 1,500mg of salt per day (about two-thirds of a teaspoon of salt — is recommended for middle-aged and older adults). Sodium contributes to high blood pressure since it retains excess fluids. Your heart gets burdened due to this, which increases pressure on your blood vessels. Depending on your blood pressure range, you might even be better off without salt in your food. Ask your doctor/dietitian about the amount of salt you should consume per day.

Alternatively, you can use herbs and spices to make your food tasty. Always read food labels on packaged items before buying them. Eat the right food and choose the ones that have low sodium content. It would help if you also reduced processed food intake since they contain high sodium.


Staying fit and active is necessary, especially when you have high blood pressure. Daily exercise and healthy eating  are two factors that contribute to a better lifestyle. If you wish to stay active while you work from home, indulge in some basic exercise routine. You can take professional help to figure out some ways for the same.

You can engage in activities like jogging, walking, swimming, dancing, or cycling that help brings down your blood pressure to safe levels.

Strength training also helps in blood pressure reduction. However, do not overexert yourself and take ample rest in between exercises if you feel tired out.

Meditation and Breathing Exercises

Daily responsibilities of your life are a major cause of stress and anxiety. It is not good for your blood pressure and leads to several complications. Breathing exercises and meditation help manage your blood pressure. They help keep your stress level in check, which is a primary cause of hypertension. 

Meditating every day not only benefits your physical health but also gives you mental peace. Meditation and breathing exercises help you slow down. It relaxes your mind and body, both of which are necessary to manage your hypertension. When you do it every day, you automatically learn to control your emotions and stress level.

Drink Green Tea

Green tea has antioxidants that help in improving your heart’s health. A report states that it controls your blood pressure and improves blood flow. Green tea also helps in reducing heart tissue inflammation.

You can have one to two cups of green tea per day if you suffer from high blood pressure. Do not add sugar or any sweetener for better results.

Having said that, you should consume everything in moderation, and green tea is no different. Its over consumption can have adverse effects on your health. You can start with one cup and gradually increase the number if it works for you.

Cutting back on caffeine and substituting it for green tea is also a great idea.



Managing your high blood pressure is important since it leads to more serious health challenges. It would help if you made lifestyle changes to ensure you lead a better life. With something as serious as hypertension, you need all the help you can get. The importance of health insurance is known to everybody. Having insurance coverage  will be very beneficial for you.

Some plans include a health coach who can guide you throughout your journey. You can take assistance from the coach in developing a healthy lifestyle to manage your hypertension.

Choose a health insurance plan and maintain a healthy lifestyle to enjoy quality time with your family and friends!

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