What You Can Do About High Blood Pressure
High blood pressure has a way of sneaking up on us. That’s because you don’t “feel” it like you would a sore throat, headache, pulled muscle or tummy ache. But high blood pressure (also called hypertension) can spell big trouble for your heart health. In fact, if untreated, it’s a leading cause of heart attack, stroke, heart failure and even death.
But you can take steps to control it.
1 - Start by knowing your blood pressure numbers. Each time you visit your doctor write down your numbers; it can be as simple as keeping a note in your phone. Ask if you should measure your blood pressure at home too.
2 - Don’t wait until you have high blood pressure to make changes. Take these steps to help naturally lower blood pressure or keep it at a healthy level.
Be active. Try to move your body for at least 30 minutes most days – whether it’s going for a walk, riding a bike or taking an online or in-person fitness class. Something as simple as 5-minutes of walking every hour has been shown to lower blood pressure.
Lower stress. Find activities that give you a sense of calm – whether it’s listening to a podcast, practicing deep breathing, taking a bath or talking with a friend. Think about the stress triggers in your life and try to find ways to ease their impact.
Fuel your body with nutritious foods. Stay away from foods that are loaded with salt or added sugars. The foods you choose should give you energy and fuel to meet the demands of everyday life. It also helps keep you healthy. Check with your care team first, but foods that are high in potassium may help. Examples of those are bananas, melons, avocados, tomatoes, leafy green vegetables, low-fat milk and yogurt, nuts, beans and some fish.
Limit salt (sodium). Look for “low salt” on packaging and try to eat fewer processed foods. Most of the sodium we eat — about 70% — comes from restaurant, prepackaged and processed foods. Eating too much salt makes it harder for the body to keep the right balance of sodium. That’s because your body holds onto water, which can then put extra pressure on the blood vessel walls, raising your blood pressure and adding an extra load on the heart.
Watch the alcohol. Red wine as a miracle drink for heart heath is a myth. Alcohol in excess can cause high blood pressure and be toxic. Drink in moderation—no more than one drink a day for women and no more than two drinks a day for men.
3 - Know there are some things you can’t change – for example, if high blood pressure runs in your family. The best thing you can do is keep a close eye on your numbers.
Make a plan to stay ahead of any problems. Learn more.
