Millions of men and women are affected by high blood pressure, or hypertension, in the United States. It doesn’t always present warning signs, so you may have high blood pressure without knowing it.
Following certain lifestyle practices can help you regulate your blood pressure and prevent heart disease and stroke.
#1: Eat a Blood Pressure-Friendly Diet
Being overweight or obese can raise your blood pressure. Eating a balanced diet will help you manage your weight and ease the strain on your artery walls and blood vessels.
The Dietary Approaches to Stop Hypertension (DASH) diet is centered around eating fresh fruits and vegetables, whole grains, low-fat dairy products and lean meats. A DASH diet also requires you to avoid foods high in saturated fat, sugar and sodium.
DASH-approved foods include:
- Salmon
- Canned tuna
- Chicken
- Eggs
- Beans and legumes
- Nuts
- Low-fat cheese, yogurt and milk
- Chickpeas
- Potatoes
- Tomatoes
- Berries
- Leafy greens
Foods to eliminate:
- Fatty and processed meats
- Canned soup
- Frozen meals
- Salty snacks, like chips and crackers
- Processed sweets and desserts
#2: Limit Your Sodium Intake
Ingesting lots of sodium increases water retention in your body and inflammation in your blood vessels, raising your blood pressure. The Centers for Disease Control and Prevention recommend less than 2,300 milligrams of sodium per day.
Check the labels on foods and beverages to regulate your sodium intake. Cook your own meals and use herbs and spices to flavor your dishes instead of salt. Potassium can ease pressure on your blood vessels and reduce your sodium level, but be careful not to take too much if you have kidney disease.
#3: Include Exercise in Your Daily Routine
The CDC suggests adults get at least two and a half hours of moderate-intensity exercise per week. That breaks down to about 30 minutes over five days. Consistent exercise lowers your blood pressure in the 24 hours following your workout and can help you lose weight over time.
Your heart will grow stronger as you build endurance and won’t have to work as hard to pump blood through your body.
Include a combination of aerobic and resistance training, such as:
- Walking or jogging
- Cycling
- Swimming
- Dancing
- Squats
- Lunges
- Wall push-ups
- Overhead presses
- Bicep curls
#4: Drink in Moderation
Alcohol consumption decreases your blood pressure for a short period but drinking more than 30 grams of alcohol a day can increase your heart rate for up to 24 hours. Men should limit themselves to two drinks per day, and women should stick to one.
#5: Eliminate Tobacco Use
The chemicals in nicotine cause blood vessels to contract and inflame artery walls. It’s essential to reduce or eliminate tobacco products to lower your risk for heart disease and heart failure. There are nicotine patches, gum and pills to wean yourself off of smoking if you don’t want to quit cold turkey.
#6: Get Some Shuteye
Your blood pressure drops when you sleep, which is why it’s important to get enough rest every night.
Here are tips to help you get a good night’s sleep:
- Don’t drink or eat before bedtime.
- Avoid exercising too late in the evening.
- Go to bed and wake up at the same time every day.
- Create a cool, dark sleeping environment.
- Turn off electronic devices.
#7: Monitor Your Blood Pressure at Home
Checking your blood pressure at home allows you to track your progress and is good information to provide your doctor. Ask your physician for recommendations for at-home blood pressure cuffs if you’re unsure where to start. Measure your blood pressure once in the morning and once in the evening while seated. You should also schedule an annual blood pressure test and other health screenings with your doctor.
#8: Take Medication Consistently
Blood pressure medication might be necessary to control your blood pressure even if you adhere to healthy practices. Be consistent with your medication management to ensure you receive optimal benefits. Doing so also decreases inflammation and artery damage caused by high blood pressure.
Cardiac Care at Embassy Healthcare
You may require medical support if you have high blood pressure or heart disease. Embassy Healthcare offers dedicated cardiac care, including preventative care, dietary monitoring and personalized plans developed by skilled clinicians. Call 216-378-2050 to learn more about our services, and schedule a virtual tour.
