What Lifestyle Changes Can I Make to Avoid High Blood Pressure?

High blood pressure, or hypertension, is a chronic condition involving excessive force of blood against the walls of your heart and blood vessels. It can happen as your blood vessels narrow due to plaque buildup. Over time, high blood pressure elevates your risk for serious health conditions, such as heart attacks, heart failure, kidney problems, and dementia. 

High blood pressure is common and affects almost half of all adults in the United States. There typically isn’t a singular cause of high blood pressure, as hypertension can develop as a result of your genetics, environment, and lifestyle. You can’t control some factors, but you can adopt healthy habits to maintain your current blood pressure or prevent future hypertension. 

Preventive medicine guides you to make healthy changes for a longer and more fulfilling life. Experienced primary care physician Kelly DiStefano, MD, welcomes you to visit Montclair Concierge Medicine in Verona, New Jersey, for routine primary care visits. 

During these appointments, she monitors your blood pressure and other health parameters and then gives you personalized health and wellness advice. 

If your blood pressure consistently reads 130/80 or higher, adopting healthy eating, exercise, and sleep behaviors could lower it. Many people can safely reduce their blood pressure without medications by following these simple guidelines:

Eating for lower blood pressure

Eating a well-balanced and nutritious diet low in sodium (salt) is crucial for maintaining a healthy blood pressure. Prioritize nutrient-rich and unprocessed dietary staples, such as:

• Fruits
• Vegetables
• Legumes
• Whole grains
• Skinless fish and poultry
• Low-fat or fat-free dairy products
• Vegetable oils

Limit sodium (salt) in your diet. Sodium causes you to retain fluid, thus increasing your blood volume and blood pressure. 

Lowering sodium in your meals typically involves more effort than simply skipping the table salt. Many processed and packaged foods are high in sodium, so reading the labels is important. Choose low-sodium alternatives to your go-to items, if possible, or avoid processed foods. 

For lower blood pressure, avoid or limit: 

• Alcohol
• Fatty meats
• Saturated fats
• Trans fats
• Sugary beverages

If you get a high blood pressure reading or are at risk for hypertension, Dr. DiStefano can help you modify your diet. 

Exercise regularly

Regular exercise is a simple way to prevent or manage high blood pressure. Aerobic exercises like swimming or jogging and anaerobic exercises like weight lifting are beneficial for blood pressure. 

The best part? Regular exercise also addresses two other risk factors for high blood pressure, including stress and weight. Exercise, alongside a healthy diet, can help you manage your weight. It’s also a healthy outlet for stress, which is essential because the hormones released during periods of high stress increase your heart rate and narrow your blood vessels.  

Sleep well

Aim for at least six hours of sleep every night. People who sleep less than six hours tend to experience steeper blood pressure increases than those who get enough sleep. 

Like stress, lack of sleep influences your hormones and can cause imbalances, resulting in hypertension and other cardiovascular issues. 

Quit smoking

Beyond your respiratory health, smoking cessation is vital to your overall health. One of the many health risks associated with smoking and tobacco use is high blood pressure. Nicotine narrows and stiffens your blood vessels, elevates your heart rate, and makes your blood more likely to clot. Even secondhand smoke exposure can have these effects. 

These steps can help you take control of your blood pressure and avoid hypertension. To track your blood pressure and set healthy goals, call Montclair Concierge Medicine to book an appointment today.