Is My Blood Pressure Too High?

Prepare for blood pressure test

Your everyday behaviours can influence your reading. To obtain the most precise result, follow these quick tips before a blood pressure test:

1. Empty your bladder, as a full bladder can temporarily affect your reading.
2. Avoid caffeine, smoking, and exercise for at least 30 minutes before the procedure.
3. Relax quietly for 5 minutes before the measurement to allow your body to settle.
4. Keep your feet flat and legs uncrossed while seated.
5. Refrain from speaking during the measurement; even a brief chat can elevate pressure.
6. Support your arm at heart level on a table or cushion for stability and precision.
7. These simple measures can significantly enhance the accuracy of your blood pressure reading.

What to do after a high blood pressure diagnosis

If your doctor confirms that you have high blood pressure, don’t worry, it’s a condition that can be managed. Most individuals begin by making small lifestyle modifications before contemplating medication.

• Engage in regular physical activity: Strive for a minimum of 30 minutes of moderate exercise each day, such as walking, swimming, or cycling. Consistent physical activity can lower your blood pressure by 5–7 mmHg.
• Reduce salt intake: Limit your salt intake to under 2,000 mg per day. Avoid processed and canned products.
• Adopt a heart-healthy diet: Concentrate on fruits, vegetables, whole grains, and low-fat dairy items. The DASH and Mediterranean diet has been proven to significantly decrease blood pressure.
• Restrict alcohol consumption: Limit yourself to no more than two drinks per day for men and one for women. Cutting down aids your body in naturally regulating blood pressure.
• Emphasise quality sleep: Adults should aim for 7–9 hours of sleep each night. Poor or irregular sleep habits can elevate your chances of developing hypertension and associated health complications.
• Control stress levels: Long-term stress can lead to recurrent increases in blood pressure. Try meditation, yoga, or deep breathing to reduce stress-related blood pressure spikes.
• Stop smoking: Each cigarette temporarily raises your blood pressure and heart rate. Quitting can improve your overall heart health almost immediately.
• Maintain a healthy weight: Even small weight loss can significantly reduce blood pressure and lower the strain on your heart.

If lifestyle changes aren’t enough, your doctor may recommend medication. Regular check-ups and at-home monitoring can help track your progress and keep your blood pressure in a healthy range.

Lifestyle change tips

When to see a doctor

You should consult a healthcare provider if:

• Your blood pressure consistently measures above 140/90 mmHg.
• You experience symptoms such as headaches, changes in vision, dizziness, or chest discomfort.
• You have a significant family history of cardiovascular disease or stroke.

Seek immediate medical assistance if your reading is 180/110 mmHg or higher, particularly if you feel unwell.

How Hola Health can help you

Managing your blood pressure doesn’t have to be difficult. Hola Health provides 24/7 online consultations with doctors so you can obtain expert advice, prescriptions, and follow-up care from the comfort of your home. With Hola Health, you can:

• Schedule same-day telehealth appointments with Australian doctors.

• Obtain or renew prescriptions for blood pressure medications.

• Receive medical certificates should you require time off.

• Access referrals for blood tests or specialist evaluations.

Take charge of your heart health today, schedule your online consultation with Hola Health and receive expert care without having to leave your home.

Conclusion

High blood pressure can be silent, but its effects are serious. The good news is that with early detection, healthy habits, and regular medical guidance, it’s completely manageable. Small daily changes, like reducing salt, staying active, and managing stress, can make a big difference in protecting your heart and overall health.

FAQs

1. What are the initial warning signals of high blood pressure?

Most individuals do not exhibit any symptoms. However, some may experience headaches, dizziness, or nosebleeds. Typically occurring when blood pressure reaches very high levels.

2. Can stress by itself induce high blood pressure?

Stress can lead to temporary increases in blood pressure and may contribute to unhealthy coping mechanisms like overeating or smoking, which elevate long-term risk.

3. How frequently should I monitor my blood pressure?

Adults should check their blood pressure at least once a year, or more frequently if they have risk factors such as obesity, diabetes, or a family history of hypertension.

4. Is it possible to manage high blood pressure without medication?

Yes, many individuals can lower their blood pressure through lifestyle modifications like dietary changes, exercise, and stress management. However, some individuals may still require medication based on their doctor’s recommendations.