8 Life Choices To Make If You Suffer From High Blood Pressure
As many as 1 in 3 adults in the US have hypertension (high blood pressure) and many don’t even know it. Often called “the silent killer” this sneaky condition can crop up fast with few warning signs. Some people won’t know they have it until they are racing by ambulance to a hospital. Blood pressure is the force of your blood pushing against the walls of your arteries with every heartbeat. High blood pressure diagnosis usually starts around 120/80 and gets progressively worse, according to the American Heart Association. It’s measured with a blood pressure cuff.
High blood pressure is dangerous because left untreated it can lead to heart attack, stroke, cognitive impairment, and kidney disease, as reported by Harvard Medical. All of these conditions are potentially fatal which is why you need to be aware of your readings. While you can make a case for genetics, lifestyle choices play the largest role in hypertension risk. A poor diet, lack of exercise and lots of stress lead to high blood pressure. In order to combat a high BP, you’ll need to make several essential lifestyle changes.
#1. Lose Weight, Especially Around Your Waist
Obesity is the number one risk factor for hypertension. Losing even a small amount of weight can help lower your blood pressure. According the Mayo Clinic, you can reduce your blood pressure by 1 millimeter of mercury (mm HG) for every 2 pounds you lose. How much weight you carry around your waist is also a risk factor, men should be under 40 inches and women under 35 inches. Work with your doctor on a healthy diet and exercise program that is right for you.
#2. Exercise Regularly
If you have high blood pressure, you can lower it by 5 to 8 mm hg with consistent exercise of 30 minutes a day, most days of the week. In order to make this part of your lifestyle, choose an exercise that you enjoy. Some examples of good cardio exercises are walking, jogging, running, biking, hiking, dancing, or swimming. Exercise reduces your blood pressure in two main ways. First of all, regular exercise will make your heart stronger. Second, working out will help you maintain a healthy weight. If you’ve been living a pretty sedentary life, the thought of 30 minutes a day might sound overwhelming. Start by simply walking and increase your number of steps each day until you are easily reaching 10,000 steps per day. Check out this product roundup by Healthcare Weekly with the best pedometers for 2020.
#3. Try The DASH Diet
DASH (Dietary Approaches To Stopping Hypertension) is a diet developed from research done by the National Institutes of Health. It is a low-sodium, heart-healthy diet aimed at reducing or preventing high blood pressure. The diet is also low in saturated and trans fats. You’ll be eating a lot of fresh whole foods like grains, fruits, vegetables, and low-fat dairy products as well as lean proteins. While DASH isn’t a weight loss diet, you might notice that it helps you shed some unwanted pounds along the way. Due to the low-sodium intake you can also expect less water retention.
#4. Quit Smoking And Limit Alcohol Use
Smoking increases the risk of vascular complications for people with high blood pressure. This means that if you suffer from high blood pressure and you continue to smoke, you’re putting yourself at an even greater risk of stroke and heart disease. While you’re quitting smoking, also think about reducing the amount of alcohol you drink. Excessive alcohol consumption will elevate your blood pressure even further.
#5. Cut Back On Caffeine
Drinking more than 200 mg of caffeine a day when you already have hypertension can cause short but dangerous spikes in your blood pressure. Some theories say that caffeine blocks a hormone that helps keep arteries widened, other theories suggest that caffeine’s ability to make us release more adrenaline is the culprit. To see if caffeine is negatively affecting you, try taking your BP at home before and after its consumption.
#6. Reduce Your Stress
Human beings have a fight or flight response system to stress. When we feel stress, hormones are released that get our blood pumping and ready for action. This can cause a temporary spike in your blood pressure. You’ll want to reduce as much stress as you can if you’ve been diagnosed with high blood pressure. The Mayo Clinic has some great suggestions for reducing stress, including; breathing exercises, yoga, meditation, sleep, and exercise. While the effects of stress on your blood pressure are temporary, you want to make sure you aren’t chronically exposing yourself to stressful situations.
#7. Monitor Your Blood Pressure At Home
You can purchase a home blood pressure monitor for a relatively low cost. An automatic, cuff-style machine will give you the most accurate results. When taking your own blood pressure make sure to sit still with good posture. Do not take your blood pressure right after drinking caffeine or smoking. Try to do your monitoring at the same time each day to eliminate any variables. Since the numbers can be sensitive, measure several times and record the results to look for trends or patterns. If your number is unusually high, contact your doctor right away.
#8. Use Your Support System
Anyone living with a chronic medical condition needs a good support system in place. Your team can consist of healthcare workers, family, and friends. Having a comfortable and trusting relationship with your primary care doctor or any specialists you meet with is key. The nurses and office staff are also very important. You should be able to get an appointment time when needed, and access to a nurse or helpline during off-hours. Family support will be very important as you change your diet and start to exercise. Their encouragement will mean everything for sticking to these changes for the long-haul. Finally, having good friendships will help you reduce stress.
