High blood pressure: Lifestyle changes to reduce reading
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Extremely high blood pressure could lead to an imminent heart attack or stroke, so it’s crucial to identify any of the warning signs and call NHS 111. From the head down, there will be warning signs throughout the body you need to take notice of. Firstly, WebMD confirmed that extremely high blood pressure could lead to “severe headaches”.
Moving down to the eyes, high blood pressure could lead to problems with your vision.
A hypertensive crisis could lead to a nosebleed and there may be a “pounding” sensation in the ears.
This pounding sensation can move down to the neck and chest, and the chest area might feel painful.
An irregular heartbeat could occur, and you may find it difficult to catch your breath.
While fatigue or confusion might develop, it’s also possible for blood to be found in your urine.
These signs of a hypertensive crisis can occur when a blood pressure reading is above 180/120mmHg – call 999 if your reading is this high.
Other symptoms associated with high blood pressure include:
- Dizziness
- Nervousness
- Sweating
- Trouble sleeping
- Facial flushing
- Blood spots in eyes
As well as being aware of the signs of extremely high blood pressure, it’s important to prevent it from happening in the first place.
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Preventing extremely high blood pressure
The NHS detailed how people can help prevent high blood pressure readings.
To begin with, the lifestyle you lead has a great impact on your numbers.
For instance, doing regular exercise is one key way to lower your blood pressure in the long term.
This can help you to “maintain a healthy weight” which is another way to keep your numbers down.
The NHS advises everybody to eat healthily and to not smoke if they want healthy blood pressure readings.
How much exercise do I need to do?
“Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week,” said the NHS.
This can be broken down into a brisk walk for half hour every day, which will help you exceed the minimum level of exercise you need to do.
Breaking it down even further, 30 minutes of daily exercise can be split into three 10-minute slots.
What food is included in a healthy diet?
The NHS highlighted the need to eat at least five portions of fruit and vegetables daily.
The preferred ratio is two fruits and three portions of vegetables every day.
To gain the most benefit from a whole range of minerals and vitamins, it’s best to eat varied fruits and vegetables every week.
A healthy diet also means lowering your salt consumption and increasing the amount of wholegrain products you eat.
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