Beyond diet: Preventing high blood pressure
Did you know 48.1% of American adults have high blood pressure? High blood pressure, also known as hypertension, happens when the force of blood flow on vessel walls continues to be too high over time. It is a condition that can lead to health issues like heart disease, stroke and kidney failure when left untreated.
Nearly half the adults who have high blood pressure don’t realize they have it due to its lack of obvious symptoms. While medication can play an important role in managing hypertension, lifestyle changes and regular checkups with your healthcare provider also can help you manage this condition effectively.
Here are some strategies, endorsed by cardiologist Linda Njoroge, M.D., FACC, from Firelands Physician Group, for maintaining healthy blood pressure:
1. Adopt a Heart-Healthy Diet
Follow the DASH (Dietary Approaches to Stop High blood pressure) diet, which focuses on fruits, vegetables, whole grains, lean proteins and low-fat dairy while limiting salt, red meat and added sugars. Aim to restrict salt intake to less than 2,300 mg per day.
2. Maintain a Healthy Weight
Carrying excess weight can contribute to hypertension. Losing even a small amount — 5-10% of your body weight — can significantly lower blood pressure.
3. Increase Physical Activity
Aim for at least 150 minutes per week of moderate-intensity aerobic activity, such as walking, cycling or swimming, combined with twice-weekly strength training.
4. Limit Alcohol Consumption
Consume alcohol in moderation — up to one drink per day for women and two for men.
5. Manage Stress
Find effective relaxation techniques such as meditation, yoga and deep breathing exercises, or engage in hobbies you enjoy to reduce stress.
6. Quit Smoking
Seek support through counseling, a support group or a tobacco cessation program to help you stop.
7. Get Enough Sleep
Establish a regular sleep schedule and aim for 7-9 hours per night.
8. Monitor Your Blood Pressure
Check your blood pressure regularly to track and identify any changes requiring attention.
You can modify your diet, be more active and adjust your lifestyle to try to manage high blood pressure naturally. However, it is essential to talk with your healthcare provider before making significant changes, especially if you have other health issues. Your provider may add medication to your regimen to help you achieve optimum results and improve your overall health.
The tobacco cessation and weight management programs at Firelands Center for Coordinated Care support all patients, including those managing chronic health conditions such as heart disease.
