While many medical problems can be difficult to ignore due to their numerous, excruciating symptoms, high blood pressure, often known as hypertension, can be a more cunning foe. Since many people don’t have physical symptoms, you could simply stroll around all day, every day, unaware that your blood pressure is higher than it should be. Even though nearly half of American adults have high blood pressure, it’s a dangerous condition even though most of the time it doesn’t cause them any discomfort. In addition to greatly increasing your risk of renal disease and heart attack and stroke, high blood pressure can also negatively impact your libido.
Even though high blood pressure is common, managing it can be challenging. According to Kathryn Harris, MD, a cardiology fellow and the Association of Black Cardiologists’ fellows representative, over half of patients receiving treatment for high blood pressure don’t have it under control, which means that their blood pressure remains elevated even after taking medication. The American Heart Association (AHA) states that although a blood pressure reading that is less than 120/80 mmHg (the top number represents your systolic pressure and the bottom number is your diastolic pressure) is optimal, persistent blood pressure readings over 140/90 mmHg usually need medication in addition to lifestyle modifications.
If you’re among the numerous individuals who find it difficult to control the beast that is high blood pressure, let us clarify one thing: It’s difficult to significantly lower blood pressure; frequently, you have to take medicine (often more than one) and modify your lifestyle. It’s intricate material that may require some trial and error.
Even for those who can afford to fill any prescription they need, shop at the health food store, and check out the newest fitness studio in town, finding the right balance of medications and making lifestyle changes related to food, exercise, and other important aspects can be difficult. However, according to Estelle Darlyse Jean, MD, a board-certified non-invasive cardiologist with MedStar Heart & Vascular Institute, many of the people who are most at risk of high blood pressure and its side effects don’t have easy access to heart-healthy food or affordable medication.
The place to begin is here.
1. Make as many and whatever movements with your body as you can
According to both Drs. Jean and Harris, exercise is one of the best things you can do to lower your blood pressure. You can potentially lower your readings by approximately five mmHg simply moving your body. At least three days a week, spend thirty minutes or more engaging in moderate-intensity physical activity, such as power walking.
Don’t worry if it sounds like a lot; studies have shown that even 30 to 60 minutes of exercise a week can have a significant effect on blood pressure. As you are able, increase from where you are. Additionally, you are not need to log 30 minutes of continuous movement at a time. Try strategies like dancing parties while preparing dinner, walking the dog around the block in the morning, or even pacing around the room while you’re on the phone, as advised by Colorado State University. Small exercise “snacks” add up.
You may also do wall sits while watching your favorite program; according to a recent research, isometric exercise, which builds strength by maintaining a position rather than moving—think planks and chair poses—takes the cake for improving blood pressure, even though pretty much any type of exercise is beneficial.
2. Lessen the amount of salt you consume
Reducing the amount of salt in your diet is essential because sodium is a well-known enemy for anyone attempting to lower their blood pressure. The American Heart Association advises staying below 2,300 mg of sodium per day, and ideally below 1,500 mg if you have high blood pressure, even though the majority of Americans consume up to 3,400 mg of sodium daily (mostly from packaged and restaurant foods). According to research, making one adjustment alone can lower your blood pressure by as much as eight mmHg.
Reducing consumption of packaged and restaurant foods, which are the main sources of high salt intake, and increasing home cooking are effective ways to reach the 1,500 mg/day range, according to Dr. Harris. According to the American Heart Association, when you do choose prepackaged meals, develop the practice of reading labels and choosing lower-sodium versions of items you frequently eat, such as soups, tomato sauces, canned goods, and condiments.
Here, exercise patience. At first, your taste buds may miss salt, but most individuals who cut back eventually get used to it, according to the AHA. This is your chance to add additional fresh herbs and spices to your food, along with seasonings like lemon juice, to increase, not decrease, the variety of flavors in it.
3. Arrange your preferred fruits and vegetables on your platter
It’s probable that you’ve heard of the DASH (Dietary Approaches to Stop Hypertension) diet, and for good reason—everyone with high blood pressure is advised to follow this fruit- and vegetable-forward eating plan! According to Harris, it functions. “The outcomes are striking—and on par with taking medication,” she says.
The main focus of this meal plan is plant-based cuisine. It suggests consuming as little added sugar and sodium as possible while recommending four to five servings of fruits and vegetables, six servings of whole grains, and two to three portions of low-fat dairy per day.
4. Look for fresh recipes to try for mocktails
Your invitation to join the zero-proof beverage trend has arrived if you haven’t already. According to Dr. Jean, consuming more alcohol than the recommended daily intake of one drink for women and two for men can not only increase blood pressure but also reduce the effectiveness of blood pressure drugs. According to research, alcohol and systolic blood pressure—the first number in your blood pressure reading—have a “direct and linear” relationship, which means that the more you drink, the higher that number tends to crawl.
Dr. Jean suggests making every effort to adhere to the general rule of one drink for women and two for men each day, even if any reduction in alcohol consumption will have a positive impact on heart health. Five ounces of wine, twelve ounces of beer, or one and a half ounces of liquor constitute a “one drink.” Fortunately, there are many of delectable ways to enjoy an adult beverage without endangering your heart, as mocktails are becoming very popular.
5. Adjust as many things as you can to increase your sleep
Getting to bed early or sleeping until the sun rises can seem like pipe dreams when modern life demands juggling job, family, health, and a million other things with circus-level talent. You won’t regret setting aside additional time between the covers, though, if your Netflix queue is the only thing keeping you from falling asleep.
According to Dr. Jean, “getting a quality night’s sleep—which means seven-plus hours—cannot be overlooked” in terms of controlling blood pressure. “Inadequate sleep poses risks to heart health, including hypertension.” It’s accurate:According to research, having poor sleep patterns—which include not getting enough sleep, having sleep disorders, and generally having “trouble sleeping”—increases your chance of developing high blood pressure.
Dr. Jean advises making an effort to follow a regular sleep schedule—even on the weekends—allocating some quiet time before bedtime (i.e., no screens), and developing a calming sleep ritual that reduces stress and promotes real sleep.
And when in doubt, just go for a nap. That’s correct, studies indicate that managing high blood pressure can benefit from obtaining additional sleep throughout the day just as much as from making other lifestyle adjustments. Thus, seize the chance to have a noon collapse if it arises.
6. Introduce some beneficial bacteria
Probiotics have been the talk of the town for a while now, with claims to improve immunological function and ease digestion. So think of them as your blood pressure’s friend as well. Researchers believe that imbalances in the billions of microorganisms that live in our digestive tract, a complex ecosystem, are a contributing factor to hypertension. Current research (including clinical studies!) indicates that probiotics may be able to help restore this equilibrium.
7. Look after your valuable brain
Stress affects almost every element of our health, so it should come as no surprise that it also affects blood pressure. There is mounting scientific evidence linking low socioeconomic position, discrimination, work-related stress, and social stresses to an increased risk of hypertension.
I am a dedicated student currently in my seventh semester, pursuing a degree in International Relations. Alongside my academic pursuits, I am actively engaged in the professional field as a content writer at the Rangeinn website.