Hypertension, commonly referred to as high blood pressure, is a silent killer that damages the blood vessels quietly and results in severe health issues. If your blood pressure in the arteries is too high, it might damage the artery walls, causing heart complications. Statistics show that around 78 million adults in America have been diagnosed with hypertension. While there is no cure for hypertension new braunfels, following your doctor’s prescription medications and recommended lifestyle changes can reduce your risk of heart disease and improve your quality of life. Read on for some lifestyle changes that can help lower and keep your blood pressure down.

Regular Exercise

Regular physical activity has been proven to lower your high blood pressure by around 5  to 8 mm hg. It is generally recommended to engage in at least thirty minutes of moderate physical activity daily. This will bring down the blood pressure to safe levels for hypertension patients, while for normal people, it will help ensure the elevated blood pressure does not turn into hypertension. Some exercises include aerobic exercises such as dancing, swimming, jogging and cycling, strength, and high-intensity interval training.

Taking A Healthy Diet

Studies show that consuming a diet rich in fruits, whole grains, and low-fat dairy products can help lower your elevated blood pressure. Potassium-rich diets such as vegetables and fruits can help decrease the effects of sodium on your blood pressure.

Losing Excess Weight

The higher you weigh, the more blood flow you require to supply nutrients and oxygen to all your tissues. Ultimately, as the blood volume in your blood vessels increases, it causes increased pressure in the arteries. If you have hypertension, losing weight is an effective lifestyle change to help lower your blood pressure.

Limit Salt (Sodium) Consumption

Excess sodium in your diet causes your body to retain more fluids and the arteries to constrict. These two factors all contribute to increased blood pressure. Reducing sodium in your diet can help lower your blood pressure by about 6 mm hg. To reduce sodium, avoid eating processed foods, and don’t add salt to your food.

Reduce Alcohol Consumption and Smoking

Excess alcohol can raise your blood pressure by some points while reducing the effectiveness of hypertension medications. Reducing your alcohol to less than two drinks daily can lower your blood pressure by around 14 mm hg. Also, stopping to smoke will help lower blood pressure and enhance your overall health.

Monitoring Your Blood Pressure at Home and Getting Regular Checkups

If you have been diagnosed with hypertension, monitoring your blood pressure regularly is essential. Awareness of your blood pressure numbers via home blood pressure monitors will help alert you of any changes. It will also help you know whether your lifestyle changes are working. Regular visits to your doctor will also help in controlling your blood pressure.

Ultimately, by adopting these lifestyle changes, you can help lower your high blood pressure and promote the effectiveness of blood pressure medications. By leading a heart-healthy lifestyle, you can lower your risk of hypertension-related conditions, including heart failure, heart attack, stroke, vision loss, kidney damage, and sexual dysfunction. Keep in mind that managing hypertension is a lifelong commitment. It is hence vital to listen to your doctor and follow his recommendations.