How to take your bl00d pressure correctly at home and when you should really worry

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  • Chest pain, shortness of breath, facial/arm numbness, difficulty speaking, severe dizziness, sudden confusion, or the worst headache of your life.

Foods and habits to control blood pressure:

  • Reduce sodium: Avoid processed foods (sausages, stock cubes, snacks, frozen meals, industrial bread). Limit salt to 1 tsp/day.
  • Increase potassium: Bananas, spinach, avocado, beets, broccoli, carrots, melon (consult doctor if kidney issues).
  • Healthy fats: Olive oil, avocado, seeds, walnuts, fatty fish.
  • Limit red/processed meat and refined sugars/flours.
  • Exercise: 150 min/week of aerobic activity + 2–3 strength sessions can lower BP significantly.

Quick stress-relief techniques:

  • Deep breathing (inhale 4s, hold, exhale 6s)
  • Splash cold water on the face
  • 5 minutes of meditation or silence

Conclusion: Continue reading…

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