How To Control High Blood Pressure: 7 Useful Tips & Treatment

What is High Blood Pressure?

Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps it around your body. Hypertension occurs when this pressure remains consistently higher than normal over an extended period. A normal reading is typically around 120/80 mm Hg.

It is measured using two numbers:

Systolic Pressure	Upper Value	When your heart is squeezing & pumping blood out to the body, or when the heart beats.	Normal Value=120mmHg
Diastolic Pressure	Lower Value	When your heart is relaxed and preparing to squeeze again, or when relaxed between beats.	Normal Value=75-80mmHg

Hypertension is classified in stages to identify its severity as given below: 

Category	Systolic (mm Hg)	Diastolic (mm Hg)
Normal	<120	<80
Elevated	120–129	<80
High BP Stage 1	130–139	80–89
High BP Stage 2	≥140	≥90
Hypertensive Crisis	>180	>120

High Blood Pressure Symptoms

Check out the symptoms of High Blood pressure related to its severity level as given below:

Elevated BP	Stage 1   Hypertension	Stage 2   Hypertension	Hypertension   Crisis (Emergency  Level)
Usually, No Symptoms	Mild headaches	Frequent headaches	Severe headache
	Occasional dizziness	Dizziness	Blurred vision
	Fatigue	Chest pain	Chest pain
		Palpitation	Confusion
		Shortness of breath	Nose bleed
			Difficulty breathing
			Risk of stroke or heart attack

Health Effects of High Blood Pressure 

If Hypertension is not treated, it may cause serious health problems, including: 

• Heart attack or stroke: Due to thickened or narrowed arteries

• Heart failure: The heart must work harder, weakening over time

• Kidney disease: Damaged arteries can reduce kidney function

• Vision loss: Hypertension can damage the blood vessels in the eyes

• Cognitive problems: Increased risk of memory loss or dementia

To minimize the risk of these problems, it's crucial to manage blood pressure through healthy choices, regular check-ups, and necessary treatment. That is why regular health check-ups are so important, along with reporting any symptoms.

In Surah Al-Baqarah 2:195, 

“And do not throw [yourselves] with your [own] hands into destruction.”

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7 Best Ways to Control High Blood Pressure Easily

Controlling high blood pressure doesn't always require drastic changes; small, consistent steps make a big difference.

Regular Physical Activity 

• Regular physical activity, like walking, swimming, and cycling, can be a good choice. Physical activity strengthens the heart, allowing it to pump blood more efficiently with less pressure on the arteries. 
• Engage in 30 minutes of moderate activity five days a week or 25 minutes of vigorous activity three days a week.

Reduce Stress Level

• Chronic stress causes your body to release stress hormones like cortisol and adrenaline.  These hormones increase heart rate and constrict blood vessels, temporarily raising blood pressure. Managing stress helps keep these hormone levels in check.
• Try relaxation techniques such as meditation, deep breathing exercises, yoga, hobbies, and reading the Qur’an or engaging in prayer that bring you joy.

Minimize Intake of Alcohol

• Alcohol reduces the effectiveness of blood pressure medication and contains high empty calories that lead to weight gain, which in turn causes hypertension. Therefore, reducing alcohol consumption helps lower blood pressure. 
• Choose healthy alternatives like herbal tea or infused water to replace alcoholic beverages.

Avoid Smoking 

• Smoking contains nicotine that narrows blood vessels and damages artery walls, causing blood pressure to rise and increasing the risk of heart attack and stroke. Quitting smoking quickly lowers blood pressure and improves heart health within weeks. 
• To avoid smoking, identify your triggers, use nicotine alternatives, stay busy, and build a support system.

Maintain a Healthy Weight

• Weight gain raises blood pressure by straining the heart, retaining fluid, and triggering hormones that constrict blood vessels. Even a small weight loss can significantly reduce  BP. 
• Aim for a balanced, calorie-controlled diet and regular physical activity to achieve and maintain a healthy weight.

Consume a Heart-Healthy Diet

• Diets high in salt, saturated fats, processed foods, and added sugars can raise blood pressure. Low intake of fruits, vegetables, and whole grains also contributes to hypertension risk. 
• Follow the DASH diet (Dietary Approaches to Stop Hypertension). Focus on whole grains, low-fat dairy, vegetables and fruits (especially bananas, oranges, and leafy greens), lean meats and fish, and reduce salt intake.

Restrict Sodium Intake

• Excess salt causes the body to retain water, increasing blood volume and putting extra pressure on artery walls. This leads to higher blood pressure and greater strain on the heart and kidneys. 
• Avoid processed and packaged foods like chips, canned soups, and ready-made meals,  which are often high in hidden salt. Also, limit adding table salt during cooking or at the dining table. 

Dua for High Blood Pressure

Islam emphasizes seeking medical treatment along with turning to Allah for healing. Recommended Dua for healing (including high blood pressure):

1. In Sahih al-Bukhari and Sahih Muslim:

اللَّهُمَّ رَبَّ النَّاسِ، أَذْهِبِ الْبَأْسَ، اشْفِ أَنْتَ الشَّافِي، لا شِفَاءَ إِلَّا شِفَاؤُكَ، شِفَاءً لَا يُغَادِرُ سَقَمًا

“O Allah, Lord of mankind, remove the harm and cure [him/her], You are the Healer. There is no  healing except Your healing, a healing that leaves behind no illness.”

2. In Sunan Abi Dawood 3106 (recite 7 times for the sick)

أَسْأَلُ اللَّهَ الْعَظِيمَ، رَبَّ الْعَرْشِ الْعَظِيمِ، أَنْ يَشْفِيَكَ

“I ask Allah the Mighty, the Lord of the Mighty Throne, to cure you.”

3. In Sunan Abi Dawood 5088 (Reciting this three times in the morning and evening protects from harm)

بِسْمِ اللَّهِ الَّذِي لَا يَضُرُّ مَعَ اسْمِهِ شَيْءٌ فِي الْأَرْضِ وَلَا فِي السَّمَاءِ، وَهُوَ السَّمِيعُ الْعَلِيمُ

“In the name of Allah, with whose name nothing in the earth or heaven can cause harm, and He  is the All-Hearing, All-Knowing.”

4. In Surah Ash-Shu‘ara (26:80) (recite when you are sick)

وَإِذَا مَرِضْتُ فَهُوَ يَشْفِينِ

“And when I am ill, it is He who cures me.” 

Final Thoughts

In this fast-paced life, it is important to prioritize one’s health to keep risk factors at bay. Heart diseases can be prevented with lifestyle modifications, including a healthy diet, regular exercise,  and monitoring stress levels.

If you are dealing with high blood pressure and want to get proper treatment to live a healthy life and prevent other related diseases, you can consult Pakistan's best cardiologists by visiting  www.apkamuaalij.com. For a quick consultation, dial 0423-2377001 and book your doctors through Apka Muaalij, the best telehealth platform in Pakistan.

Most Frequently Asked Questions (FAQs)

How can I bring my BP down quickly?

Deep breathing, drinking water, and resting can help reduce BP in the short term.

If blood pressure is high, what do I eat?

Eat potassium-rich foods like bananas, spinach, and sweet potatoes.

What happens with high blood pressure?

It can damage the heart, kidneys, brain, and eyes over time.

What is the most popular medication for high blood pressure?

ACE inhibitors like Lisinopril are commonly prescribed. 

What are the causes of high blood pressure?

Poor diet, stress, genetics, lack of exercise, and obesity.

Is egg good for high blood pressure?

Yes, in moderation, especially boiled eggs without added salt.

Which fruit is good for high blood pressure?

Bananas, berries, oranges, and avocados help regulate BP.

What is the danger zone for blood pressure?

Above 180/120 mm Hg is considered a hypertensive crisis.

What is the danger range of blood pressure?

140/90 mm Hg or higher, especially if sustained, requires urgent medical attention.