When it comes to preventing and treating high blood pressure, no detail is too small. High blood pressure does not have symptoms but can cause other grave health problems. A few simple lifestyle changes can help or keep hypertension in check in the long run.
Cut Down Alcohol Consumption
Drinking too much can raise one’s blood pressure. One of the simplest things to do if one has high blood pressure is to limit the intake of alcohol.
Get Enough Daily Exercise
When trying to prevent hypertension, getting even a little bit of exercise helps. The American Heart Association (AHA) recommends a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity weekly. Supplementing this with weights or resistance training is also a good idea.
Learn to De-Stress
Stress and unhealthy eating coupled with smoking and alcohol can play havoc with a person’s blood pressure. In these cases learning a coping method like meditation, getting a hobby, and finding fun ways to get some exercise can be helpful.
Keep Weight in Check
Keeping an eye on one’s weight regularly and learning to maintain a healthy weight can cut the amount of strain on the heart. This, in turn, can help regulate one’s blood pressure better and help manage it better.
Try a Low-Sodium Diet
While most food already has some amount of salt, processed foods usually have more salt than needed. Try to reach for the salt shaker less often and consume low-sodium food to help lower and maintain blood pressure.
Make Better Food Choices
Limiting the intake of trans fat, saturated fat, and sugar is crucial. Also, choosing to eat more fruits and vegetables, high fiber, whole grains, and lean meats can keep blood pressure in check.
Check Blood Pressure Regularly
Normal blood pressure is typically defined as a systolic pressure below 120 mmHg and a diastolic pressure below 80mmHg. Managing hypertension is easier when one is always aware of what the numbers look like. Regular checks, either at a doctor’s office or at home, can help keep blood pressure in check.
High blood pressure damages organs over time. Yet, taking a look at one’s lifestyle and having small achievable goals can help keep the numbers in check in the long run.
