Blood pressure is the force your blood exerts against the walls of your arteries. When this pressure is consistently too high — a condition called hypertension — it damages arteries and organs silently, often for years, before a stroke, heart attack, or kidney failure occurs.
Normal blood pressure is below 120/80 mmHg. Values between 130–139/80–89 are considered elevated (Stage 1 hypertension). Above 140/90 is Stage 2, requiring immediate medical attention.
What Raises Blood Pressure?
- High sodium intake (processed foods, restaurant meals)
- Physical inactivity
- Excessive alcohol consumption
- Chronic stress and poor sleep
- Smoking
- Obesity
How to Lower It Naturally
The DASH diet (Dietary Approaches to Stop Hypertension) is clinically proven to reduce blood pressure by up to 11 mmHg. It emphasises fruits, vegetables, whole grains, and low-fat dairy while limiting sodium to under 1,500 mg per day. Regular aerobic exercise (30 minutes daily) provides similar results. Potassium-rich foods like bananas, sweet potatoes, and avocados help counteract the effects of sodium on arterial walls.
If lifestyle changes alone are insufficient, our internists at FMRC offer personalised medication management plans that keep hypertension under tight control.
Have a health concern? Talk to a specialist.
Most appointments at FMRC are available within 48 hours.
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