How to Maintain Healthy Blood Pressure

Updated at: Aug 06, 2018
How to Maintain Healthy Blood Pressure

High blood pressure and low blood pressure can both have adverse affects on people, and there are some simple ways in which you can help yourself.

Arka Roy Chowdhury
Heart HealthWritten by: Arka Roy ChowdhuryPublished at: Aug 06, 2018

Blood pressure which is called hypertension in medical terms doesn’t really have any signs and symptoms; you just have to get tested. High blood pressure can lead to heart attack and stroke, and so it is important for you to get tests done at all times. Low blood pressure on the other hand can have symptoms of dizziness and fainting and can be life threatening. Low blood pressure can also be a sign for some underlying problems especially when it drops all of a sudden and is accompanied by some signs and symptoms.

how to maintain healthy blood pressureRead: Treatment for High Blood Pressure

There are lots of different ways that can have significant impact on your blood pressure levels, and taking care of the blood pressure levels can have a massive change in your body. Here are some of the ways in which you can maintain a healthy blood pressure.


Modern life is so caught up with luxury that keeping fit is taking a back seat. Daily exercise is must for you for a minimum of 30 minutes. You really do not have to hit a gym and go through a proper exercise regime for this. Just walk more than usual, run every morning, dance, cycle, swim and stay active throughout the day. Do not start exercising at one go if you are not very used to it, ask your doctor if you are suitable for a particular exercise and then build up on that slowly and steadily. Even if you have a busy schedule, you have to find time for exercising.

Healthy Eating

Another important step that is commonly avoided, a balanced diet will help you to reduce your blood pressure. When we say balanced diet for blood pressure, we mean that you should cut down on the salt intake, eat less saturated fat and eat five portions of fruit and vegetables every day.

Don’t eat more than 6gm of salt a day, and try not to add salt in your food. When shopping read food labels to look for foods that contain salts, and avoid them. Breakfast cereals, bread and soup, all contain added salt.

Read: Nutritional Facts about Food

Saturated fat is found in butter, ghee, lard, meat pies, fatty meat, sausages, cakes, biscuits, and food containing coconut oil or palm oil.

The fact of the matter is that you should be eating more of fruits and vegetables as they are good for your health, whether they are fresh, tinned, frozen, dried or juice.

Limit Alcohol Intake

Alcohol is another vice that you must stay away from, men are recommended to drink no more than three to four units a day, and women no more than two to three units. One unit of alcohol means half a pint of a regular strength lager, or a 125 ml glass of wine.

If in case you drink more than the prescribed unit on a regular basis, then you put yourself at the risk of a number of health problems, including high blood pressure.

Lose weight

Obesity or being overweight can lead to a number of problems in you, blood pressure being one such problem. As we have mentioned above, doing regular exercises and eating the right kind of foods can help you to stay fit and you can lose that extra weight.

Image: Getty

Read more articles on Heart Health.


All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

This website uses cookie or similar technologies, to enhance your browsing experience and provide personalised recommendations. By continuing to use our website, you agree to our Privacy Policy and Cookie Policy. OK