If you have high blood pressure, you might think that medication is the only solution. However, certain lifestyle changes may help reduce your blood pressure without resorting to drugs.
While results vary from person to person, incorporating some of these simple blood pressure management tips into your routine may help get your blood pressure into a healthier zone.
Watch Your Sodium Intake
Sodium is an essential nutrient, but eating too much of it can lead to fluid retention and increased blood pressure. Unfortunately, the average American eats over 3,400 mg of sodium per day, which is significantly more than the maximum recommended by the American Heart Association of 2,300 mg.
Trimming your sodium intake may significantly help in lowering blood pressure. So, you should concentrate on eating more fresh, whole foods, and cutting down on processed items heavy in sodium.
Also, make sure to check product labels for sodium content to avoid sodium sneaking into your food. You can also season foods with fresh herbs instead of table salt to provide flavor without excess sodium.
Up Your Potassium
Increasing your intake of potassium may help lower your blood pressure by helping your kidneys flush out excess sodium. Adults should try to get between 3,000 and 3,500 mg per day from foods such as bananas, avocados, leafy greens, carrots, grapefruit juice, and baked potatoes with skin. Since too much potassium can be problematic for those with kidney issues, make sure to consult your doctor before increasing your intake.
Follow the DASH Diet
One of the most well-researched eating plans for lowering blood pressure is the DASH diet, or the Dietary Approaches to Stop Hypertension. Based on the diet’s guidelines, you should be upping fruits, veggies, whole grains, lean protein, and low-fat dairy while limiting red meat, salt, sugars, and processed items.
The balance of nutrients may help reduce blood pressure significantly in just a few weeks. Following DASH guidelines also tends to promote weight loss.
Get Moving
Aerobic exercise can make your heart and blood vessels stronger while boosting blood flow. Aim for at least 30 minutes per day to help manage blood pressure. You can opt for activities such as walking, biking, and even dancing.
Strength training just twice a week may also provide benefits. As with other lifestyle changes, consistency with exercise is essential to maintaining lower numbers. Even minor levels of physical activity can make a difference over time.
Limit Alcohol
Drinking too much alcohol can raise your blood pressure, which is why it is advisable for men to stick to two or fewer drinks per day, while women should have just one drink a day at most.
Besides affecting your blood pressure, too much alcohol can affect sleep quality, mood, weight, and more. If you’ve found it challenging to cut back, you can turn to support groups and therapy to help you change your habits.
Lose Extra Weight
The more excess weight you carry, the harder your heart must work to supply blood throughout your body. Losing even 10 pounds can improve blood pressure in overweight and obese individuals.
Adopting a combination of diet, exercise, and some of the lifestyle changes mentioned may naturally lead to weight loss for many people. Discuss healthy strategies for your body type with your care provider.
Improve Sleep Habits
Chronic lack of sleep negatively impacts heart health. Try to get 7-9 hours per night and practice good sleep hygiene, including sticking to consistent bed/rise times and limiting electronics use before bed.
Conditions such as sleep apnea can also disturb sleep, so discuss any issues with your doctor. Getting quality rest makes maintaining other healthy lifestyle habits much more doable.
Learn Stress Management
Experiencing occasional stress is a normal part of life. Chronic, unmanaged stress takes a toll on both mental and physical health, though. Identifying your personal stress triggers helps you avoid or prepare for them when possible.
Set reasonable expectations for obligations and make time for self-care activities, too. Deep breathing, meditation, yoga, talking with friends, and keeping a gratitude journal are great ways to dial down the stress response over time.
Monitor Vitamin Levels
There’s some evidence that maintaining the right levels of certain vitamins may support healthy blood pressure. Deficiencies are common with vitamin C, vitamin D, folate (B9), and magnesium.
Eating foods rich in these nutrients or taking doctor-recommended supplements can get levels where they need to be. Since vitamin needs vary by individual, get tested to see if you could benefit from more of any particular nutrients.
Quit Smoking
Tobacco smoke has chemicals that harm blood vessels and create inflammation throughout the body. This extra stress on the cardiovascular system can worsen hypertension.
Quitting improves not just blood pressure issues, but your respiratory function and overall health too. Whether you use nicotine replacements, medications, counseling, or self-help materials, multiple attempts at quitting are often needed before it sticks.
Schedule Your Blood Pressure Management Appointment Today
Striving for a healthier lifestyle requires patience with yourself and trusting that putting in daily effort, no matter how small, will compound over time. Stay encouraged by focusing on each achievement you make rather than getting discouraged by what hasn’t changed yet.
Share your goals and your wins with friends and family to help keep you accountable. And through it all, lean on the highly-trained team at Imperial Center Family Medicine for guidance tailored to your unique health status, needs, and goals.
Our compassionate support and expert advice equip patients with the knowledge and tools to truly grasp and take control of a condition such as high blood pressure. Contact us today at 919-873-4437 or schedule an appointment online to begin your journey toward better health.