May is Hypertension Awareness Month, a time to discuss the role of lifestyle in managing high blood pressure, which affects more than 100 million people in the US. Whether you’re aiming to lower your risk of developing high blood pressure or looking for ways to manage hypertension, certain lifestyle habits can provide benefits.
Led by board-certified primary care physician Floyd Russak, the team at Russak Personalized Medicine specializes in preventive health care and supports patients in managing a full range of health conditions, including prehypertension and hypertension.
Keep reading to learn more about five key strategies that can help you maintain or achieve healthier blood pressure levels.
One of the most effective ways to prevent and manage high blood pressure is through the foods you eat. Reducing your sodium intake is crucial, as high salt levels can significantly raise blood pressure.
Adopting habits like keeping sodium to less than 2,300 mg per day, with an ideal limit of less than 1,500 mg if you have hypertension, is key. Equally important is to increase your intake of potassium, which helps balance the sodium in your cells. Foods like bananas, potatoes, and spinach are rich sources.
Limiting saturated fat and eating heart-healthy omega-3 fats is beneficial. Incorporating a variety of fruits and vegetables into your diet ensures you're getting essential vitamins, minerals, and fiber, while keeping your calorie and sodium intake in check.
Whole grains like brown rice and whole wheat also support blood pressure health. Additionally, moderating your alcohol consumption can have a direct benefit on your blood pressure, with recommended limits of no more than one drink per day for women and two for men.
Prioritize getting regular physical activity to maintain healthy blood pressure. A routine that includes at least 150 minutes of moderate-intensity exercise per week, such as walking or swimming, can boost heart health.
Strength training, performed at least twice a week, also helps. What’s most important is consistency.
There's a strong correlation between weight and blood pressure. Maintaining a healthy body mass index (BMI) — ideally between 18.5 and 24.9 — can help manage or prevent high blood pressure. Even modest weight loss if you're overweight can lead to substantial health benefits, particularly in terms of reducing blood pressure.
Chronic stress is a risk factor that contributes to high blood pressure. Finding effective ways to manage stress by engaging in stress-busting activities like meditation, deep breathing exercises, or yoga, can make a difference.
Regular stress-relieving practices promote relaxation and reduce stress, which in turn can help lower your blood pressure. Ensuring that you get enough sleep each night is also vital for managing stress and maintaining healthy blood pressure.
Smoking not only raises your blood pressure temporarily, but also contributes to long-term damage to blood vessel walls, which can lead to persistently elevated blood pressure levels. Quitting smoking is one of the most significant steps you can take to improve your heart health and reduce your risk of hypertension.
Adopting these lifestyle habits can put you back in the driver’s seat of your health, giving you control to prevent chronic diseases like high blood pressure. For this and all of your primary care needs, contact the team at Russak Personalized Medicine to request a visit.
