Despite being a major risk factor for heart disease and stroke, high blood pressure, or hypertension, frequently shows no symptoms. While some people may also need to take medication, simple lifestyle modifications can help lower high blood pressure.
Here Are Some Lifestyle Changes To Control Hypertension
Do Enough Physical Activity
Studies indicate that blood pressure may be regulated or slowed by aerobic and resistance exercise. The effects of exercise can cause blood pressure to drop for up to 24 hours. Frequent activity causes your respiration and heart rates to rise on a regular basis. Your heart becomes stronger and requires less effort to pump over time. Your blood pressure drops as a result, and your arteries get less strain.
Reduce Extra Weight
It is common for blood pressure to rise with weight. Additionally, being overweight can lead to sleep apnea. This is a disorder of breathing during sleep that elevates blood pressure even more. Reducing even a small amount of excess weight can help decrease blood pressure.
Keeping an eye on your waist is also vital. Your blood pressure may be impacted by excess fat around your middle. A woman’s waist is considered high if it is larger than 35 inches. It’s over 40 inches for males.
Less Salt and More Potassium
Reducing your salt consumption and increasing your potassium intake can help reduce blood pressure. Potassium relaxes blood vessel tension and aids in the body’s salt elimination. Foods high in potassium include:
- Dried fruits, like prunes and apricots
- Yogurt and milk
- Renal beans and lentils
- Veggies like spinach, tomatoes, and potatoes
However, those with renal illness may have negative effects from excessive potassium consumption. Thus, consult your doctor before making any dietary changes. You may choose which items to consume and which to avoid by consulting nutrition labels. A salt listing of 5% is considered low by the Food and Drug Administration (FDA), whereas a listing of 20% or above is considered excessive.
Consuming a Diet Low in Cholesterol
The Dietary Approaches to Stop Hypertension, or DASH, is a heart-healthy recommendation from the National Institutes of Health. Thus, a focus of the DASH diet is:
- Consuming entire grains, fruits, and veggies
- Eating dairy products with less or no fat.
- Consuming beans, nuts, chicken, fish, and vegetable oils
- Reducing the amount of meals rich in added sugars and saturated fats
Give up Smoking or Prevent It
Smoking has an impact on your blood pressure/ hypertension as well as your general health. The compounds in tobacco have the potential to raise blood pressure over time by:
- Harming the walls of your blood vessels
- Generating inflammation
- Artery narrowing
- Rising blood pressure is a result of the hardened arteries.
Stress may affect your blood pressure, particularly if you cope with stress by overindulging in unhealthy foods, smoking, or alcohol use. Seek stress-reduction techniques such as yoga, meditation, or deep breathing. Spend some time relaxing and engaging in activities you like, such as gardening, music listening, or socializing with friends.
Get Enough Rest
Lack of sleep may make high blood pressure more likely. Your blood pressure usually drops when you’re sleeping, so that might be one factor. You might not go through this stage if you have trouble falling asleep. Among the suggestions for sound sleep are:
- Establishing a consistent sleep routine
- Working out during the day, but avoid doing so just before bed
- Resting in a cool, quiet room
- Putting electronics outside of the bedroom
Manage Additional Circumstances
Consult your physician to ensure that any additional health conditions you may have are taken care of. Diabetes patients frequently have high blood pressure. It is frequently associated with other illnesses such as thyroid abnormalities, sleep apnea, and excessive cholesterol. Thus, you may control your blood pressure by managing your general health.
Be Aware of Caffeine
It might not have much of an impact on your blood pressure if you often consume soda, coffee, and other caffeine-rich drinks. However, caffeine may cause a brief increase in blood pressure when used infrequently. Thus, consult your physician about what your appropriate limit is.
The Bottom Line
Depending on your blood pressure level and other circumstances, your doctor may suggest prescription medication if your blood pressure is extremely high or does not go down after implementing these lifestyle modifications. Furthermore, discuss potential medicine options and what could be most effective for you with your doctor.