Lifestyle Changes to Help Battle Hypertension

The number of US adults living with high blood pressure has increased significantly over the past decade, and the number continues to grow. Hypertension is a substantial threat to heart health, highly increasing the risk of heart attack and stroke. The good news is that high blood pressure is treatable, and lifestyle changes have long been the foundation for controlling it. 

At Horizons Wellness Family Health NP PLLC in Middletown, New York, our team provides preventive care to lower the risk of developing chronic disease and for top-tier chronic disease management. So, whether you’re looking to cut your chance of developing high blood pressure or seeking to manage it better, Horizons Wellness Family Health NP PLLC can meet your needs. 

When you receive a hypertension diagnosis, aggressive lifestyle changes are sometimes enough to restore normal blood pressure levels. Find out some of the best places to start when your goal is to reign in hypertension. 

Prioritize a heart-healthy diet

The foods you eat can have a dramatic impact on blood pressure. We know that low-sodium diets rich in whole foods lower high blood pressure. One example is the DASH (Dietary Approaches to Stop Hypertension) diet, supported by the National Institutes of Health (NIH). 

This dietary plan emphasizes fresh fruits, vegetables, whole grains, lean proteins, and low-fat dairy while reducing sodium, red meat, and added sugars. Adopting this eating pattern slashes sodium intake and boosts crucial minerals such as potassium, which helps the body get rid of sodium. 

Get moving with regular exercise

Whether we like it or not, our bodies need to move. Physical activity, and getting enough of it, is crucial to overall health. A sedentary lifestyle doesn’t just affect your waistline - it influences your blood pressure levels. 

Exercise triggers physiological changes and structural adaptations that lower blood pressure. Blood vessel resistance decreases, and the heart strengthens, requiring less effort to circulate blood. This process leads to more relaxed arteries and better blood vessel function.

If you’re caught up in the daily grind and haven’t been making time to engage in physical activities, make it a priority to adopt a more active lifestyle. You don’t have to spend hours at the gym either. 

Walking is one of the best ways to get moving and lower blood pressure. You can add it to your daily routine by taking short walking breaks during work or taking the stairs instead of the elevator. Regardless of your selected activity, the main factor is that you get moving. 

Manage your stress levels

The brain and the body are intimately connected, and scientists are just gaining insight into the impact of stress on health. Chronic stress affects your blood pressure in multiple ways. The release of cortisol, a hormone that can raise blood pressure, gets triggered by anxiety.

Stress also triggers inflammation that damages blood vessels. Managing stress through stress-busting activities like meditation, journaling, or spending time outdoors is shown to help manage high blood pressure and improve your mental well-being.

Maintain a healthy weight

If you are overweight and have hypertension, now is the time to prioritize weight loss, and Horizons Wellness Family Health NP PLLC can help. Carrying extra weight adds stress to your heart and blood vessels. Fortunately, losing even 5-10% of your body weight can significantly lower blood pressure and improve heart health. Our medical weight loss plans can help you slim down and feel energized. 

Reign in hypertension today

Protecting your heart doesn’t have to be complicated, and while change isn’t easy, it’s sometimes necessary for your heart and overall health to make some modifications. We’re committed to helping you implement the right changes and supporting your journey to better health. 

To schedule a blood pressure check-up and heart-health check, contact Horizons Wellness Family Health NP PLLC; our team can get you on track to improved blood pressure control. Sometimes, you need medication to control blood pressure and protect your heart. In either case, we’ve got you covered!