High blood pressure or hypertension affects about half of the adults in the United States. Many people who have it are unaware that they have it because this silent killer does not always exhibit symptoms. Hypertension is when your blood pressure is consistently higher than the normal range, which can lead to serious health problems if left unmanaged. Fortunately, lifestyle changes and medications, if necessary, can help you take charge and live well with this condition.

1. Adopt the DASH Diet

Everything you consume impacts your body, so the healthier foods you eat, the healthier your heart will be. An excellent diet is the Dietary Approaches to Stop Hypertension (DASH) eating plan, which involves plant, low-fat, and protein foods.

The DASH eating plan sets clear daily and weekly nutritional goals rather than requiring special foods. This plan encourages you to incorporate vegetables, fruits, whole grains, fish, poultry, beans, nuts, and vegetable oils.

The DASH diet limits sugar-sweetened beverages, sweets, and foods high in saturated fat. This heart-healthy eating pattern lowers cholesterol levels and triglycerides and contributes to overall cardiovascular health, significantly reducing stroke and heart attack risks.

2. Maintain a Healthy Weight

Extra weight places extra stress on the body. The added pressure can stimulate the sympathetic nervous system, a network of nerves that activates the body’s “fight-or-flight” response, leading to elevated blood pressure levels.

According to research, losing 5 to 15% of your body weight can significantly impact blood pressure management. If you weigh 200 pounds, losing at least 10 pounds could already result in measurable reductions in your blood pressure.

A healthy weight not only supports better blood pressure control but also enhances overall health, contributing to improved energy levels and reduced risk of chronic diseases.

3. Increase Physical Activity

Exercising strengthens your heart, making it more efficient at pumping blood and reducing blood pressure. As such, every bit of physical activity counts. Whether you walk, cycle, or engage in sports and recreational activities, every movement throughout the day contributes to your overall fitness.

Generally, it is recommended for adults to engage in at least 150 minutes of moderate-intensity physical activity each week, which you can break down into 30 minutes a day for five days a week. The most important thing is to stay active every day. However, avoid excessive physical activity, especially if you have uncontrolled blood pressure or if you are experiencing any symptoms related to it.

If you find it hard to get started, learn more about the Move Your Way campaign and discover fun and easy ways to get active. Find your motivation and then build your own routine.

4. Limit Alcohol Intake

Excessive alcohol consumption can increase blood pressure by impacting the renin-angiotensin-aldosterone system (RAAS), which is primarily regulated by the kidneys and plays a crucial role in blood pressure management. Alcohol also has a detrimental effect on baroreceptors, which respond to changes in blood vessel stretching and help modulate blood pressure.

Finally, alcohol raises calcium binding in blood vessels, heightening their sensitivity to constrictive compounds, which can further elevate blood pressure. To avoid these negative impacts, limit your alcohol intake to moderate levels, which is one drink per day for women and two drinks per day for men.

5. Manage Stress

Your body releases hormones that increase the heart rate and cause blood vessels to constrict as a response to stress. These physiological changes temporarily elevate blood pressure. Moreover, stress can result in unhealthy coping mechanisms such as overeating, excessive alcohol use, or smoking, which can all contribute to high blood pressure.

To better manage stress and protect your heart health, always get at least seven hours of sleep. Practice relaxation techniques like deep breathing exercises, meditation, yoga, or spending time in nature.

Maintain Your Heart Health With Hypertension and Kidney Health

Living with high blood pressure requires a commitment to a healthy lifestyle. Adopt the DASH eating pattern, maintain a healthy weight, increase physical activity, limit alcohol intake, and manage stress. Making these changes can be challenging at first, but the long-term benefits are worth it.

At Hypertension and Kidney Health, we offer weight and kidney care services to help you reach and maintain your blood pressure goals. For blood pressure monitoring, medication consultations, or learning how to manage hypertension, our team is ready to support you on your journey toward better heart health. Call (610) 510-7152 or schedule an appointment online.