Proper medication is, undoubtedly, a great help, but there are some other ways that can be very handy to keep your blood pressure under control that include:

1. Smoking is injurious to your overall health and blood pressure is no exception, so avoid doing that.

   

2. Make your diet rich with vegetables and fruits

   

3. Caffeine and alcohol (if used excessively) can cause high blood pressure, so reduce their intake.

   

4. Your diet should contain least amount of sodium and fats.

   

5. Regular exercise can help you a lot to keep blood pressure under control

   

6. Don’t allow excessive weight to rule on your body

   

7. And don’t allow stress to rule on your life. Some relaxation techniques can do a lot in this connection.

A recently concluded research study published in the American Heart Association’s journal “Hypertension”, revealed this fact. According to the findings of this study, diets of more than 30,000 examined for women who were actually middle-aged and older.

Researchers at the ‘Harvard University’ observed that women who consumed more fat-free milk or low-fat milk and other milk products along with the diets rich in calcium and vitamin-D had more protection against any risk of hypertension and blood pressure.

Examining the advantages of consuming milk alone, the researchers observed that if women drank two or more servings of low-fat or fat-free milk every day then the risk of hypertension or blood pressure was reduced by almost 10% while in case of women who drank such type of milk for less than even a month the rate was comparatively higher to suffer from such health problems. Researchers found that these results cannot be replicated when tried with high-fat milk, other high fat milk products, and calcium and vitamin-D supplements.

In America, almost one in every three adults suffers from high blood pressure. Women even do not know that they are suffering from hypertension and their number is growing very fast.

A Similar study, which has been published in the journal “Circulation”, established this fact. During the previous decade, the number of cases of high blood pressure and hypertension has reached up to uncontrollable limit in case of women in entire United States. This problem has posed a great risk for all these women for developing other cardiovascular diseases, strokes, and kidney failure also.

There have been several researchers and many other attempts have been implemented pertaining to the dietary changes for controlling the blood pressure but on an average, “Americans are still missing the mark on their diets”, research says.

A new research study published in the ‘Archives of Internal Medicine’ indicates that the Americans generally try to ignore the “DASH (Dietary Approaches to Stop Hypertension) Diet”. This “DASH-DIET” is a specific therapeutic eating plan recommended by the “National Heart Lung and Blood Institute” and it emphasizes on the intake of low-fat dairy, fruits and vegetables in order to bring down the levels of blood pressure.

Researchers also emphasized on linking the “DASH-DIET” with the low-fat or the fat-free milk for keeping the blood pressure under control. Because of this reason, the researchers say, the ‘U.S. Dietary Guidelines for Americans’ also impress upon drinking at least three glasses of low-fat or fat free milk every day. Three glasses of such type of milk is enriched with nine essential nutrients, including calcium, vitamin A, vitamin D, protein and potassium.

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These findings of the research study were published in the current issue of the journal “Hypertension”. This research included controlled trials and come from the ‘Home versus Office Measurement’. This study also included the ‘Reduction of Unnecessary Treatment Study (HOMERUS)’, a multicenter prospective double-blind trial.

The research study involved 430 adult participants in all and every one of them were with systolic blood pressure of more than 139mmHg or diastolic blood pressure of more than 89 mmHg. These participants were randomly assigned to receive anti-hypertensive therapy based on either office or self BP measurement. Researchers fixed the target blood pressure for both groups was 120-139 systolic and 80-89 mmHg diastolic BP.
Willem Verberk and co-authors at the “University Hospital Maastritch”, The Netherland reported in their research study report that the Medication use, that turns ultimately in to the drug cost, was significantly lower in the self-measurement group.

The study findings indicate that the mean number of “drug steps” i.e. changes in medication, was 1.47 in the self blood pressure measurement group versus 2.48 in the office BP group .Study results also showed that  54.0% of self BP measurement patients reached a stable treatment level in comparison to those who belonged to the office group with 48.0% .

Researchers found that despite these medication differences between these two comparable groups, both the groups achieved similar reductions in systolic and diastolic blood pressure, left ventricular mass, and median urinary micro albumin level.

Researchers observed that 24-hour ambulatory BP values (ABP) were higher in the self- measurement group. At the end of the study period, median ABP was 125.9/77.2 mmHg in the self-measurement group compared to 123.8/76.1 mmHg in the office group. Researchers said that it is a statistically significant difference overall.

“Although this could mean that antihypertensive treatment based on self-measurement leads to worse BP control, we must realize that the reproducibility of ABP measurement is limited”, said the lead researcher Willem Verberk in the published study report.
Willem Verberk and co-authors conclusively remarked about the research study, “These results cannot be ignored, because even small differences can have serious consequences with respect to cardiovascular complications in the population at large”.