How Lifestyle Changes Can Reduce Your High Blood Pressure

Hypertension is sometimes referred to as a “silent disease” because it doesn’t cause noticeable symptoms. Your blood pressure can rise to dangerous levels while you go about your normal activities and feel the same as you always have. 

Sometimes, people think of hypertension as a men’s health issue, but women are at risk, as well. In fact, by the age of 70, as many women as men have high blood pressure. At Hibari Family Medical, our providers offer comprehensive primary care services, and helping you understand how to maintain healthy blood pressure is an essential part of those services. 

The factors you can’t control

When it comes to hypertension, certain risks may be beyond your control. For instance, if you have a family history of high blood pressure, your likelihood of developing the condition is greater than that of someone without such a history. 

As you age, your risk increases, and you can’t stop time—even though many people attempt to! Beyond these two factors, most risks associated with high blood pressure can be managed. 

A healthy blood pressure reading is no higher than 120/80. Here are some ways to keep your blood pressure in that target range. 

Watch your weight

Many of us desire to be slender for comfortable clothing fit or because we appreciate how we look when we’re thinner. However, those extra pounds can elevate your blood pressure to unhealthy levels. 

The good news is that losing as little as two pounds can help drop your blood pressure! 

Consider your diet

One of the most significant contributors to high blood pressure could be your diet, especially if you consume more sodium than you realize. Salt can be found in fast, processed, and even healthy canned foods. 

Experts recommend limiting sodium intake to no more than 2,300 milligrams per day, but an ideal target is 1,500 mg. Unfortunately, the average American consumes approximately 3,500 mg of sodium daily. A straightforward way to reduce your sodium consumption is to begin reading nutrition labels.

Another way is to reassess your entire approach to eating. The DASH diet was created specifically to assist people in preventing hypertension. This diet emphasizes consuming abundant whole grains, fresh fruits, and vegetables, along with low-fat dairy, while steering clear of saturated fats and high-cholesterol foods. 

The DASH diet can lower blood pressure by as much as 11 mm Hg. In addition to this positive effect, it can help increase your potassium intake, which also aids in maintaining blood pressure within a healthy range. 

Consider what you drink

It’s not only what you eat—your favorite beverages can contribute to hypertension, too. Caffeine and alcohol can negatively affect your blood pressure. 

Coffee may be your favorite morning drink, but it can cause blood pressure spikes in some individuals. To determine if this applies to you, take your blood pressure, consume a caffeinated beverage like a cup of coffee, wait about 30 minutes, and then recheck your blood pressure. You might consider eliminating your daily caffeine intake if the second reading is significantly higher.

Alcohol is another common beverage that can impact your blood pressure. In small amounts, alcohol may help lower your blood pressure, but too much raises it. Experts recommend no more than two drinks per day for men and no more than one for women. 

Develop an exercise habit

Modern life is sedentary. You may sit at a desk all day and relax in your favorite chair in the evening. However, adding some movement can have a surprising impact on your health, your mood, and the quality of your sleep. 

You don’t need to train for a marathon. A brisk, 30-minute walk daily is enough to lower your blood pressure by 5-8 mm Hg. 

Mind your stress levels

Stress is a physiological response that serves an essential purpose, but when you experience it day after day, it has a distinctly negative impact on your health. If you live with chronic stress, it may be contributing to high blood pressure. 

To make matters worse, we often develop unhealthy ways to cope with chronic stress, such as eating unhealthy foods, drinking, or smoking. These kinds of habits further contribute to hypertension. 

Finding ways to lower stress can lead to better overall health. Developing an exercise habit can reduce stress, so it offers a two-for-one benefit regarding your blood pressure. You may also find activities like yoga, meditation, or breathing exercises helpful in lowering stress. 

If you have multiple risk factors for high blood pressure—maybe you’re a little overweight and live with chronic stress—schedule an appointment at Hibari Family Medical. Our staff is happy to help you understand what your blood pressure says about your health and to help you develop a plan to get your reading in a healthy range.