Simple Steps to Lower Your Blood Pressure

Lifestyle and dietary changes are the foundation of managing high blood pressure. These changes may be enough to control blood pressure without medication for newly diagnosed patients.

In other situations, lifestyle and diet changes combined with medication are necessary to bring blood pressure within a normal range. In either case, the Horizons Wellness Family Health NP PLLC team in Middletown, New York, is your trusted source for managing chronic conditions like hypertension. Our dedicated team provides exceptional care for the entire family. 

Why does lowering high blood pressure matter?

Blood pressure that is persistently too high damages various organs throughout the body. Left untreated, high blood pressure poses a significant risk for heart disease, stroke, kidney failure, and vision loss. Even mild elevations in blood pressure, if left unmanaged, can lead to long-term cardiovascular complications.

Slash sodium intake

Cutting the amount of sodium you eat and boosting potassium intake has a healthier impact on lowering blood pressure than any other dietary change. Sodium attracts water, increasing blood volume and blood pressure, so cutting sodium is the best place to start. 

Eating patterns like the Dietary Approaches to Stop Hypertension (DASH Diet) are proven to lower blood pressure. This way of eating emphasizes fruits and vegetables, which are naturally low in sodium, foods rich in potassium and magnesium, lean protein, whole grains, and low-fat dairy.  

Top tips for cutting sodium

Lowering your sodium intake doesn’t just mean skipping the salt shaker but paying attention to hidden sources of excess sodium. Here’s how you can get started:

• Read labels carefully
• Prepare fresh meals at home.
• Use herbs and spices to add flavor
• Choose low-sodium smart swaps
• Look for reduced-sodium or no-salt-added
• Rinse canned foods to reduce sodium content

Choose less than 140 mg of sodium per serving when eating packaged or canned foods.

Get more potassium

Potassium is a powerhouse nutrient when it comes to managing blood pressure. It helps balance the effects of sodium by relaxing blood vessel walls and encouraging the body to excrete excess sodium through urine.

Good sources of potassium include bananas, oranges, spinach, sweet potatoes, avocados, and beans. 

Drop extra pounds

Carrying excess weight adds strain on your heart and blood vessels, making it harder for blood to circulate efficiently. Even a modest amount of weight loss can have a major impact. 

Get your body moving

Getting regular exercise is one of the most effective ways to lower blood pressure naturally. Regular exercise strengthens the heart, allowing it to pump more efficiently and reduce strain on arteries. 

For patients new to exercise, starting small can make a big difference. Taking short walks throughout the day, stretching, and engaging in activities like yoga can help improve circulation and reduce blood pressure over time.

Take medication as prescribed

Sometimes, lifestyle changes alone aren’t enough to control blood pressure. It’s important to take prescribed medications consistently and as directed. Failing to do so prevents keeping your blood pressure under control and leaves your organs vulnerable to damage.  

Promoting long-term heart health

Managing high blood pressure is key to promoting long-term health. Horizons Wellness Family Health NP PLLC provides expert, personalized care to help patients best manage their high blood pressure. 

If you’re concerned about elevated blood pressure or need support in making healthy changes, contact Horizons Wellness Family Health NP PLLC. Call the office or use the online booking feature to schedule an appointment today. Your heart deserves the best care possible.