Lifestyle Changes You Can Make to Prevent Hypertension

Just because a health condition is common doesn’t mean it’s something you don’t need to worry about. Hypertension is a great example. Around one-third of American adults have high blood pressure, but it can be a deadly problem. 

The experts at Tu Clinica Arlington often see patients who are surprised to learn that they have high blood pressure because they don’t have any noticeable symptoms. However, if you have hypertension, you need to take steps to lower it to a healthy range, and we can help! 

You can make some lifestyle changes that can help lower your blood pressure. Most of these steps are simple and lead to better health overall. 

Blood pressure basics

If you’ve been told you have high blood pressure, you might wonder what that means. Your blood presses against the walls of your arteries as it moves through them, which is your blood pressure. When the force of your blood is higher than it should be over time it can cause damage such as heart disease, stroke, or even premature death. 

Anyone can develop hypertension, but some people have a higher risk. Some things that make it more likely you’ll develop high blood pressure include: 

• Drinking too much alcohol
• A family history of hypertension or heart disease
• Having kidney disease
• Obesity
• Unhealthy diet
• Being a smoker
• Having a thyroid disorder 
• Chronic stress

Lifestyle changes to lower blood pressure

Whether you have some risk factors and want to avoid developing hypertension, or you already have high blood pressure, and you’re working on lowering it, you can make the following changes to help. 

Consume a healthy diet

Nutrition can be confusing, but following a diet that includes mostly plants, like vegetables, fruits, legumes, and whole grains, is a good approach to lowering your blood pressure. Incorporating some meat or dairy is fine as long as you eat mostly plants. 

Along with eating mostly plants, work to lower the amount of sodium, added sugars, and unhealthy fats you consume. Another healthy action to take is eating foods rich in omega-3 fatty acids, such as flaxseeds, and oily fish such as salmon and walnuts. 

Get moving

Regular exercise is excellent for your physical and mental health. When it comes to lowering blood pressure, you should aim for around 150 minutes of moderate aerobic exercise each week—or 75 minutes of intense exercise. 

Starting small, with about 10 minutes of activity and slowly building up is a great way to start exercising. You can also break up your activity; three 10-minute sessions of exercise a day adds up! 

Let stress go

Lowering your overall levels of stress can be challenging, but it’s an crucial component in controlling high blood pressure. Effective stress management can help keep hormones like cortisol down, leading to better cardiovascular health. 

Some people find guided meditation or breathing exercises helpful. Many apps and online tutorials exist. You may also want to reach out to your loved ones for emotional support. If things feel unmanageable, you may want to talk to a qualified therapist. 

Ditch the bad habits

Both alcohol and nicotine contribute to rising blood pressure, so avoiding them is crucial. If you’re struggling to quit smoking or limit your alcohol consumption, talk to your doctor. The American Heart Association recommends maximum one to two drinks per day, depending on your body size. 

Monitor your blood pressure

Routine blood pressure checks are a good way to ensure you’re not developing hypertension. Although not everyone has symptoms, you may notice headaches or dizziness if you’re already experiencing high blood pressure. 

In some instances, we may recommend medication in conjunction with lifestyle changes. If your blood pressure is high, our doctors conduct additional diagnostic tests to ensure you don’t have other problems. 

If you’d like to learn more about hypertension and how to prevent it or lower your blood pressure, schedule an appointment at Tu Clinica Arlington today!