Blood pressure is the force of blood pressing against vessel walls. There’s a reason high blood pressure (hypertension) is called the silent killer. It often produces no obvious symptoms, but affects about half of American adults and is a strong risk factor for heart disease and stroke.
The good news? With a few simple healthy lifestyle adjustments, your blood pressure may significantly decrease. Visit Stuart Felzer, MD, FACP, at Premium Healthcare, LLC, in Wilmington, Delaware, for blood pressure screening and a personalized treatment plan.
While high blood pressure is easily treatable, it can go unnoticed and increase the risk of concerning medical conditions, such as:
High blood pressure may contribute to more than 670,000 deaths in the United States annually. While medications are effective for lowering blood pressure, some lifestyle changes may work equally well.
The best ways to help reduce high blood pressure naturally are by:
Maintaining an ideal body weight is one of the most effective ways to keep blood pressure numbers in check. Dietary changes and boosting exercise are often effective weight loss strategies.
If you struggle to achieve your goal weight, see Dr. Felzer for an evaluation and a personalized weight loss plan.
Studies show that regular exercise (most days of the week) is linked to lower blood pressure levels.
Cardiovascular exercise is particularly healthy for your heart. Choose workouts you enjoy, such as walking, jogging, cycling, playing sports, or swimming — and add in strength training workouts at least several times weekly.
Strive for at least 150 minutes of moderate-intensity aerobic exercise weekly or at least 75 minutes of vigorous cardiovascular workouts each week.
Excessive sodium intake increases the risk of high blood pressure, so cut back on salt if you’re at risk of heart problems.
If your blood pressure is already high, reduce your current sodium intake by 1,000 milligrams and strive for a maximum limit of 1,500 milligrams daily. Read the nutrition facts labels on your favorite packaged foods and skip the salt shaker.
Fruits and vegetables are blood pressure reducers, as they’re good sources of potassium and fiber and aid in healthy weight management.
Aim for 3,500-5,000 milligrams of potassium daily. Additional heart-healthy foods include whole grains, nuts, seeds, and legumes. Add protein foods (poultry, fish, eggs, tofu), plant fats, and dairy foods or calcium-rich plant-based equivalents. Avoid high-fat meats and other animal fats.
If you’re unable to eliminate alcohol entirely (which is ideal), limit it as much as possible to help manage high blood pressure.
Drinking in moderation equates to one alcoholic drink (5 ounces of wine, 12 ounces of beer, or 1.5 ounces of 80-proof liquor) a day for women and two drinks daily for men.
Tobacco can injure blood vessel walls and increase artery hardening. If you’re a smoker, quit to help reduce high blood pressure without (or with fewer) medications. If you’re unable to quit smoking on your own, see Dr. Fezler for a customized treatment plan.
Getting plenty of sleep is critical for healthy blood pressure management. Aim for 7-9 hours of sleep each night (children often need more than this) by setting a regular bedtime routine.
Sleep in a quiet, cool, dark room and head to bed at the same time each night whenever possible. If you struggle to sleep soundly, see Dr. Felzer for personalized solutions.
Stress is a risk factor for high blood pressure and heart disease. Try deep breathing, meditation, outdoor activities, massage, walking, mindfulness, yoga, tai chi, or other relaxation techniques to diminish life’s stressors.
Ease up on an overly busy schedule and get plenty of rest.
If you haven’t undergone blood pressure screening recently, schedule a visit with us at Premium Health to keep tabs on your numbers and detect potential hypertension before it causes complications.
If you’re under 40 with no heart disease risk factors, you might need blood pressure screening every few years. Annual blood pressure screening is advised for people 40 and older and those with hypertension risk factors. People with chronic conditions may need more frequent screenings.
Ask Dr. Felzer how often you should have your blood pressure checked, and schedule your next blood pressure screening by contacting us for an appointment today.
