Changing Your Lifestyle For High Blood Pressure

High blood pressure or hypertension has many risk factors for those who suffer from it. Although it has no symptoms at first, over time it can be a trigger for heart disease. Do you know how to change your lifestyle if you have high blood pressure?

Treatment for this condition may include certain medications and medical therapies. However, you can usually control it by changing some of your habits. So today we want to share some strategies to bring your blood pressure to normal levels.

Tips to change your lifestyle if you have high blood pressure

Hypertension occurs when blood pressure rises to an unhealthy level. It is a condition that can lead to damaged blood vessels due to this pressure . This, in turn, can happen through narrow or blocked arteries.

Doctors speak of high blood pressure if the systolic blood pressure is equal to or higher than 140 mm Hg or diastolic blood pressure is equal to or higher than 90 mm Hg. Normal levels for adults are 120 mm Hg systolic pressure and 80 mm Hg diastolic pressure.

The most worrisome aspect of this condition is that many cases of high blood pressure have no symptoms. It is therefore very difficult to diagnose. Many doctors even call it “the silent killer.” It is therefore very important to be checked regularly and of course to improve your lifestyle.

So below, we’ll take a look at some healthy ways to change your lifestyle if you have high blood pressure or want to avoid high blood pressure.

Fysical activity

Exercise is one of the best ways to improve your lifestyle if you have high blood pressure. As your heart rate and breathing increase during these activities, your heart gets stronger. Then it has less trouble pumping blood. It is therefore advantageous to reduce the pressure.

In fact, in a 2013 study, sedentary older people who did aerobic exercise showed a 3.9% reduction in systolic blood pressure and 4.5% in diastolic pressure. While more evidence is needed, these results show that exercise has benefits.

We therefore recommend getting at least 40 minutes of exercise at least three or four times a week. The exercises can be moderate or intense, depending on your health. However, if you have health problems, it is best to do this under the supervision of a professional.

Reduce your sugar intake

Sugars and refined carbohydrates have a major impact on obesity and uncontrolled blood pressure. Although they are found in most diets, it is best not to eat too much of them. Scientific studies have suggested that a diet low in these substances can help lower blood pressure.

On the other hand, a diet with limited sugars and refined carbohydrates makes you feel full for longer. That’s because it prioritizes healthy foods like whole carbs, protein, and healthy fats.

Eat more potassium and less sodium

Part of improving your lifestyle means changing your eating habits. After this recommendation , it is important to emphasize that it is good to eat more potassium and less sodium. Potassium helps to reduce the tension on the blood vessels (English link) and reduce the effects of salt.

However, diets with too much potassium can be harmful to your kidney health. Therefore, talk to your doctor before increasing your intake. Foods containing this mineral include:

• Low-fat dairy products.
• Fatty fish.
• Fruits, such as bananas, apricots, avocados, and oranges.
• Vegetables, such as sweet potatoes, potatoes, tomatoes and spinach.

Sodium is present in a wide variety of foods on the market. It is important to check the labels and look for other foods to replace them.

Avoid tobacco when you change your lifestyle

There are many reasons to quit tobacco use. Although many smokers ignore them, smoking raises your blood pressure and heart rate. In fact , the toxic components deteriorate the walls of the blood vessels, leading to inflammation and narrowing of the blood vessels.

Even the people who passively inhale smoke suffer from these harmful effects. It is therefore important to avoid it completely and breathe fresh air.

Manage your stress

Having good stress management skills is key to making lifestyle changes if you have high blood pressure. Although many people underestimate it, stress makes many diseases worse. However, you can keep it under control with some relaxation techniques such as:

• Yoga and meditation.
• breathing exercises.
• Reading a book.
• Acupuncture and massage.

Conclusion

It is essential that you check your blood pressure regularly. While these habits can help improve it, it’s important to know how to treat high blood pressure. In some cases, you may need prescription medications from your doctor.