Heart disease is the top killer in the U.S., and high blood pressure is a big contributor to it. When your blood pressure is high, it puts extra pressure on your heart and arteries. This can lead to serious issues like heart attacks.
Your lifestyle plays a key role in your blood pressure. Whether you’re trying to prevent high blood pressure or have already been diagnosed, here are some helpful tips:
Eat healthily: Fill your plate with fresh fruits and vegetables. Foods rich in potassium, fiber, and protein can help. Try to lower your intake of salt and saturated fat. The DASH diet is a great option to consider for managing blood pressure.
Maintain a healthy weight: Being overweight can boost your chances of having high blood pressure.
Stay active: Regular exercise can keep your weight in check and help lower blood pressure. Aim for at least 2 hours and 30 minutes of moderate exercise each week, like brisk walking or biking. That breaks down to about 30 minutes a day for five days.
Quit smoking: If you smoke, it’s crucial to quit. This can significantly reduce your risk of heart disease. Seek advice from your doctor on how to stop.
Limit alcohol: Drinking too much can raise your blood pressure. Men should aim for no more than two drinks daily, while women should have just one.
Get enough sleep: Lack of sleep is linked to heart disease and high blood pressure. Aim for a good night’s sleep regularly.
Manage stress: Long-term stress, anxiety, or depression can increase your heart rate and blood pressure. It’s important to recognize these feelings and talk to your doctor about them.
Follow your doctor’s advice: If you’ve been prescribed medication for high blood pressure, don’t ignore it. The risks of untreated high blood pressure can be more significant than the side effects of medication. Discuss any concerns with your healthcare team.
Sherry DeWalt is the healthy lifestyles coordinator for the CGH Health Foundation in Sterling.
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