After exercise, stress, poor sleep, arguments, or if measured incorrectly — temporary increases are normal.
Seek emergency care if high blood pressure comes with:
- Chest pain, shortness of breath, facial/arm numbness, difficulty speaking, severe dizziness, sudden confusion, or the worst headache of your life.
Foods and habits to control blood pressure:
- Reduce sodium: Avoid processed foods (sausages, stock cubes, snacks, frozen meals, industrial bread). Limit salt to 1 tsp/day.
- Increase potassium: Bananas, spinach, avocado, beets, broccoli, carrots, melon (consult doctor if kidney issues).
- Healthy fats: Olive oil, avocado, seeds, walnuts, fatty fish.
- Limit red/processed meat and refined sugars/flours.
- Exercise: 150 min/week of aerobic activity + 2–3 strength sessions can lower BP significantly.
Quick stress-relief techniques:
- Deep breathing (inhale 4s, hold, exhale 6s)
- Splash cold water on the face
- 5 minutes of meditation or silence
Conclusion:
Blood pressure control isn’t just about medication. Proper measurement, healthy diet, regular exercise, and awareness of warning signs are essential for long-term health.
Disclaimer:
This information is educational and not a substitute for professional medical advice. Consult your doctor for diagnosis or treatment.
