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How to Manage High Blood Pressure: Practical Tips for Better Health

August 1, 2023

According to the World Health Organization (WHO), an estimated 1.28 billion adults between the ages of 39 and 70 have hypertension, and an estimated 46% of adults with hypertension are unaware that they have the condition.

Are you having trouble managing your high blood pressure? In this blog post, we’re going to give you some practical tips on how to better manage your high blood pressure and improve your overall health. We’ll provide dietary advice, lifestyle changes, and medications that can help you reduce and control your blood pressure. So if you’re looking for useful advice on how to manage your high blood pressure, keep reading and learn more about high blood pressure and how you can better manage it for improved health and wellbeing.

What is hypertension?

Hypertension, or high blood pressure, is a serious condition that develops when blood vessels become too constricted or the amount of blood forced through these vessels increases. It is a silent killer, meaning that it often has no symptoms until it reaches dangerous levels. Left untreated, hypertension can increase a person’s risk of serious medical conditions including, heart attack, stroke, and sometimes even death.

It is important to note that hypertension can be managed and even reduced with lifestyle changes. If you are concerned that you may have hypertension, it is best to speak with a healthcare professional for a full diagnosis and treatment plan. Taking measures to prevent it, such as exercising more, eating healthier foods, and limiting your alcohol intake, can be beneficial in controlling blood pressure.

wellness exams for adults - high blood pressure

What are the common causes of high blood pressure?

High blood pressure has become increasingly common in today’s society. Although it is often misunderstood, hypertension is a medical condition that is caused by a variety of factors, including:

  • Age. 

It is one of the leading causes of hypertension, as the risk of having high blood pressure increases with age. As we age, the walls of our arteries become stiffer, resulting in an increase in overall blood pressure. In addition, aging can cause decreased kidney function, which is a factor in controlling blood pressure.

  • Weight. 

It is a major contributing factor to hypertension. Carrying extra weight puts more strain on the heart and puts you at higher risk of developing hypertension. If you are overweight or obese, you should take steps to increase physical activity and follow a healthy diet in order to lower your blood pressure and reduce your risk.

  • Drinking alcohol. 

It is one of the main causes of hypertension. Consuming more than one alcoholic beverage per day can significantly increase your risk of high blood pressure. It is important to remember that even moderate alcohol consumption can contribute to the risk of hypertension.

  • Sedentary lifestyle. 

It is also a major risk factor for hypertension. Lack of physical activity results in decreased heart and lung capacity, which increases your risk for hypertension. It’s important to get regular physical activity and stay active in order to reduce your risk of hypertension.

  • Genetics.

It can also play a role in developing hypertension. If you have a family history of hypertension, you are more likely to develop it yourself. You can reduce your risk by eliminating other factors such as an unhealthy diet, a lack of physical activity, and excessive alcohol consumption.

By understanding the common causes of hypertension, you can take the necessary steps to lower your risk and maintain a healthy blood pressure. If you think you may be at risk for hypertension, it is important to speak with your doctor and take wellness exams for adults (if necessary) in order to get the most accurate diagnosis and to create a plan to lower your blood pressure.

Lifestyle changes that can help manage high blood pressure

canton medical center- Lifestyle changes that can help manage high blood pressure

Making some simple lifestyle changes can help manage high blood pressure and reduce the risk of health complications like stroke and heart disease. Here are six lifestyle changes that can help keep blood pressure levels in check:

  1. Adapt a healthy diet 

Eating a balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats can help manage high blood pressure. Additionally, reducing salt intake, avoiding processed foods, and limiting alcohol consumption can all have a positive impact on blood pressure.

  1. Exercise regularly

Regular physical activity is another important lifestyle change to help keep blood pressure in check. Adults should aim for at least 30 minutes of moderate exercise per day, such as walking, running, biking, or swimming. 

  1. Monitor your salt intake

Too much dietary salt can cause water retention, which can lead to high blood pressure. Limiting your salt intake to no more than 2,400 milligrams per day (or 1,500 milligrams if you’re over age 51) can help reduce your risk of hypertension. 

  1. Limit alcohol intake

Too much alcohol can raise your blood pressure and increase your risk of hypertension. The recommended limit is one drink per day for women and two drinks per day for men.

  1. Manage stress

Stress can have a serious impact on blood pressure levels, so it's important to learn healthy management techniques such as meditation, yoga, deep breathing, journaling, and spending time with family and friends.

  1. Quit smoking

Smoking is incredibly harmful to overall health, and can raise blood pressure. If you're a smoker, quitting is one of the best lifestyle changes you can make to help manage high blood pressure.

Non-pharmaceutical intervention to lower high blood pressure

While medication can be an effective solution for people diagnosed with hypertension, non-pharmacological interventions can also be important for successfully managing this condition. These include:

  • Stress reduction techniques

When it comes to stress reduction techniques, they can help reduce the risk of high blood pressure by calming the body’s reaction to situations. Techniques such as deep breathing, progressive muscle relaxation, and guided imagery can help reduce symptoms of stress. 

  • Meditation

Mindfulness and medication can also both have a positive effect on high blood pressure. Research has suggested that regular practice of meditation can reduce both systolic and diastolic blood pressure by calming the mind and body. 

  • Sleep hygiene

Getting quality sleep is also vital for the proper functioning of the body and its organs. Because inadequate sleep can cause an increase in blood pressure, people struggling with hypertension should ensure that they are maintaining healthy sleep hygiene practices.

  • Yoga

Yoga is another beneficial activity for people with hypertension. Studies have shown that regular practice of yoga can help reduce systolic blood pressure in those diagnosed with hypertension as well as have a general calming effect on the body’s nervous system. 

Why Choose Windermere Medical Group?

Are you struggling with high blood pressure and seeking expert guidance to manage it effectively? Look no further than Windermere Medical Group, your trusted partner in hypertension and diabetes management. Our team of experienced medical professionals is dedicated to delivering top-notch care and support to help you lead a healthier life.

  • Expert care: Our team of medical professionals has extensive experience in managing high blood pressure and related conditions. We stay updated with the latest scientific research and treatment advancements to provide you with the best care possible.
  • Comprehensive approach: We believe in a holistic approach to healthcare. Along with medication management, we emphasize the importance of healthy lifestyle modifications to help you achieve long-term success in managing your high blood pressure.
  • Patient-centric care: At Windermere Medical Group, we prioritize your well-being. Our compassionate and dedicated staff will take the time to understand your unique needs, answer your questions, and provide the support you need throughout your high blood pressure management journey.

Contact us today to schedule a consultation. We offer 24/7 appointment services in a variety of options.

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The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.

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