If you're concerned about high pressure, there are things
you can do to help prevent it.
High pressure affects nearly half of all adults in the
USA.
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Exercise
A healthy diet lowers high blood pressure, but regular
exercise can help. It can strengthen the heart, strengthen your bones and
muscles, reduce cholesterol, and keep you at a healthier weight. It can also
improve your mood, relieve stress, &ease some signs of depression.
If you have yet to be active or are new to exercise, start
slowly and work up to the recommended amount of time.
When you're exercising, warm up and cool down regularly —
it's especially important if you have high blood pressure.
If you're already on blood pressure medications, talk with
your doctor about what exercise is safe for you and how much you should do.
Certain medications can decrease your blood pressure too much and cause
dangerous side effects, such as lightheadedness or dizziness.
The best exercises for lowering your blood pressure raise
your heart rate and respiration, such as running, walking, swimming, jogging,
cycling, weight lifting, and yard work.
If your task is less than 180/120, you should still
exercise, but resting for a few minutes may be safer before re-taking your
blood pressure.
In a study of people with resistant hypertension (high blood
pressure that persists despite several prescription drugs), regular aerobic
activity lowered their blood pressure to the same degree as one
antihypertensive drug. But it took a 12-week supervised program to see the
results.
If you have high blood pressure, start by getting a good
night's sleep and eating healthy foods, and then work your way up to regular
exercise. You can try various activities, including brisk walking, jogging, or
swimming, and working with friends and family to help each other stick with it.
Eat a Healthy Diet
To prevent high blood pressure, it's recommended that you
eat a balanced diet that includes lots of fresh fruit and vegetables, whole
grains, lean proteins, and low-fat dairy products.
You should eat less salt than usual and choose low-sodium or
no-salt versions of your favorite foods. For example, opt for sliced chicken
breast instead of cold cuts, or skip the french fries and go with fresh fruit
and salads.
If you can't afford a healthy diet, look for SNAP benefits
at your local grocery store or online shopping services offering discounted
health-conscious items.
A diet that focuses on various fruits, vegetables, oats,
nuts, lentils, herbs, and spices can be a helpful way to improve your health
and lower your blood pressure.
A good way to ensure you're getting enough protein in your
diet is to add beans, poultry without skin, fish, and soy products. You can
also include more nuts and seeds and limit your red meat.
Avoid Smoking
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Tobacco smoke is full of nicotine, which makes it addictive.
It also contains toxins, such as carbon monoxide and other chemicals.
In addition, smoking can lead to the buildup of fatty
substances inside your arteries (a condition called atherosclerosis). This can
increase your risk for heart disease and other health problems.
To avoid high blood pressure, quit smoking as soon as
possible. You will feel a big difference in your health and quality of life.
Quitting smoking can help lower your risk of high blood
pressure and other health conditions, like lung cancer and emphysema. You can
try using a stop-smoking medication or joining a smoking cessation program to
kick the habit for good.
Your body will start feeling healthier within an hour after
you stop smoking.
You may have trouble getting past the urge to smoke when
craving it, but resisting the temptation is always better for your health. Deep
breathing, taking a walk, or focusing on something else can sometimes help you
stop before you light up.
Another way to beat a craving is by eating something that
doesn't have a lot of calories, such as carrot or celery sticks, sugar-free
hard candies, or gum. These foods and drinks can provide a small boost to your
energy and keep you distracted while you're trying to beat the urge.
Limit the alcohol you have each day, and avoid drinking on
an empty stomach.
Manage Stress
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However, it's important to know that it is perfectly normal
for your blood pressure to rise briefly when you feel stressed, as this is what
your body needs to handle the situation. Once the stress has passed, your blood
pressure will return to its normal level.
If you're worried that your stress is impacting your health,
talk to your doctor about ways to reduce your stress. They can recommend a
range of methods that you can use to help relieve stress, such as relaxation
techniques, meditation, and yoga.
It will help you take your mind off the things causing you
stress and make you feel better in the long run.
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A study found that people who participated in a
stress-reducing program called Mindfulness-Based Stress Reduction (MBSR) were
more likely to lower their blood pressure than those who didn't participate in
the program. This was because MBSR helped people focus on positive emotions
instead of negative ones, improving their health.
A therapist can also help reduce your stress, for example,
using cognitive behavioral therapy or other strategies to change how you think
and respond to stressful situations. They can also help you manage stress by
discussing it with a professional and creating healthy boundaries.
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