Changing lifestyle to manage Hypertension

Hypertension risk

Hypertension (high blood pressure) is a common disease in the society and has been having an impact on about 1 billion people around the world.

Hypertension that is uncontrolled could cause heart attack, stroke, heart failure and severe threats in life. Approximately a half of the American adults has hypertension and 45.6% of them has uncontrolled hypertension.

Besides, hypertension also greatly affects families and community when it leads to paralysation or death, high treatment fee, decreased income; which influences on individual’s life and families.

Therefore, patients should balance their life in the manner of changing lifestyle, diet and taking medications as prescribed.

Senior woman measures pressure at home

Lifestyle changes

Lifestyle changes make an important role in prevention and treatment of hypertension. A healthy lifestyle would provide a number of benefits:

– Reduce the blood pressure

– Prevent or postpone the progression of hypertension

– Enhance the effect of medicines for hypertension.

– Reduce risk of complications of hypertension.


As a lot of other diseases, hypertension would get worse if you are frequently stressed out.

You should reduce stress by: Relaxing with your friends, playing sports/watching your favourite TV channels.

If you have the emotional discomfort or have to work in a high-pressure environment, you had better see a psychological doctor to be consulted.

Physical activity

Practising physical health by exercises is an inevitable part lifestyle changes and managing hypertension. However, patients should choose proper exercises in order to balance the blood pressure depend on hypertension stages.

Discuss with your doctor about mild-intensity physical activity (e.g. walking) appropriated to your blood pressure condition.

Maintaining a healthy weight

Being overweight and obesity are leading factors causing hypertension. Consequently, it is necessary to maintain a healthy weight (or body mass index – BMI), avoid overweight and obesity.

Limiting alcohol and coffee consumption

Drinking too much alcohol or coffee raise your blood pressure.

For the purpose of keeping your blood pressure at normal ranges, you should drink 200 mg of coffee per day and 20 – 30 mg of alcohol per day.

Hypertension patients should completely quit smoking. Smoking increases complications of hypertension such as heart attack and stroke.


Proper diet that provides enough calories, vitamins and minerals.

Low salt (< 5 gram per day), high kalium, high fibrous matter, low saturated fat and total cholesterol food is recommended. DASH diet (Dietary Approaches to Stop Hypertension) being rich in vegetables, fruits, low-fat dairy products is encouraged to apply so as to managing hypertension.

You should eat segmented fruits that should not be squeezed.

You should consume omega-3 fatty acid-rich food such as: salmon, mackerel, catfish.

Botanical oil: soybean oil, peanut oil, sesame oil.

You should not eat: fat, animal internal organs, processed food, fast food (instant noodle, fried chicken, salty cake, tuna, bacon, pickled tomato, food cooked with sauce, salty dipping sauce.

Maintaining healthy diet and lifestyle as well as treatment and regular follow-up for the purpose of limit complications of hypertension.