3 Lifestyle Habits to Help Manage High Blood Pressure

High blood pressure (hypertension) occurs when the force of the blood pumping through your veins remains too high for extended periods. It’s one of the most common contributors to heart attacks and strokes. There’s no cure, but healthy lifestyle changes can prevent it from worsening and protect your heart’s health.

At Russak Personalized Medicine, our team has years of experience treating high blood pressure. Although no two treatment plans are identical, all include lifestyle guidance. Read on to discover the three most common recommendations for a healthy heart.

Does high blood pressure present symptoms?

No. High blood pressure is called “the silent killer” because it doesn’t present obvious symptoms. Many people with the condition don’t know they have it, which is why preventive care, like annual physical exams, is so important. 

Visiting our team at least once a year for a checkup can provide peace of mind and alert you to high blood pressure as soon as it’s detected.

3 easy ways to manage high blood pressure

Many people assume the only way to manage high blood pressure is with medication. While it’s true that certain drugs can help, they aren’t always necessary. Lifestyle habits can often lower blood pressure and help protect your heart. 

We typically recommend a three-pronged approach, including:

1. Eat a heart-healthy diet

Poor diet is one of the leading causes of high blood pressure. In particular, eating salty foods makes your body retain water, which increases blood pressure. A heart-healthy diet has the opposite effect, giving your body the vitamins, minerals, and nutrients it needs to support proper circulation.

Everyone's dietary needs vary, but we recommend eating primarily unprocessed foods, including fruits, vegetables, lean proteins, and whole grains. The Dietary Approaches to Stop Hypertension (DASH) diet is particularly beneficial and provides a structured approach for keeping your blood pressure within the proper range.

2. Exercise regularly

Regular exercise is one of the easiest, most effective ways to support a healthy heart. It strengthens your heart muscle, making it easier to pump blood efficiently and reducing strain on your blood vessels.

We encourage all our patients to exercise for at least 150 minutes per week, or about 30 minutes a day, five days a week. Don’t feel like you have to buy a gym membership or overexert yourself to benefit. Even low-impact exercises, like walking, cycling, and swimming, can significantly lower blood pressure and reduce the risk of a heart attack or stroke.

3. Take steps to reduce stress

Researchers haven’t found a direct link between stress and chronic high blood pressure, but studies have confirmed that stressful events can cause blood pressure to spike. Although relatively quick, these spikes increase the risk of more serious problems, like heart attack and stroke, so keeping your stress levels to a minimum is crucial. 

The good news is that managing stress is possible. For instance, practices like deep breathing, yoga, and meditation can help ease tension and prevent your heart from working too hard. Getting plenty of sleep each night and managing your to-do list can also help. If your schedule is constantly packed, you’re more likely to feel overwhelmed, which can cause your blood pressure to rise.

We can help you manage high blood pressure!

High blood pressure is a chronic condition, but partnering with a qualified physician can help you manage contributing factors and protect your heart. To schedule an appointment, contact us today. Call our office in Greenwood Village, Colorado, or book your visit online. We offer in-person and telehealth visits.