Hypertension, also known as high blood pressure, is one of the leading causes of death globally. It is characterized as a “silent killer” for its capability of being a major risk that can lead to a person having severe heart diseases, like heart attacks and heart failures, strokes, coronary artery disease, vision loss, and kidney disease.
It’s almost impossible for a person to distinguish that there’s so much pressure happening in the body’s blood vessels and that it’s already much too late before realizing that a couple of veins or arteries are experiencing too much stress. This can lead to the damaging of the blood vessels, enabling a proper flow of blood throughout the body, causing health complications or symptoms.
Being diagnosed with high blood pressure means that, aside from getting it from genes, your lifestyle choices or habits play a big role in how you got it in the first place. Perhaps this is now the perfect time for you to have a couple of lifestyle changes that can lower the risks of hypertension.
Here are seven things you can do to effectively lower hypertension risk:
Engaging in Physical Activities and Regular Exercise
Exercising and engaging in various physical activities can improve your cardiovascular health. Being physically active makes it easy for your heart to pump blood throughout your body. Many studies suggest that people who engage in regular physical activities to maintain a healthy body are less likely to be at risk of developing high blood pressure. This is because physical activities strengthen your heart, reducing the pressure needed to pump blood around the body.
Regular exercise means that you should be consistent in doing it on a daily basis. If you ever stop doing your exercises, your hypertension can rise up again. You don’t have to do strenuous exercises in order to lower the risk of developing high blood pressure
Here are a few simple physical activities you can do daily:
- Walking for at least 30-45 minutes a day
- Using stairs instead of elevators and escalators
- Biking/Cycling
- Swimming
- Jogging
- Doing your household chores
- Aerobic Exercise
Eating and Maintaining a Healthy Diet
This is probably one of the common struggles of a lot of people. Doctors say that what we tend to eat can actually be the main cause of having high blood pressure. Certain foods that contain trans fat, saturated fat, and sugar can worsen and increase your blood pressure. You should go for healthier food such as fresh fruits and vegetables and foods that contain a lot of potassium. Research says that potassium decreases the tension happening in your blood vessels, plus it reduces the negative effects of salt in your body.
Changing your eating habits isn’t a walk-in-the-park type of thing, but having high blood pressure is much worse than changing some of the things you want to eat.
Here below are a few tips you can do to include in your diet plan:
Consuming more potassium than sodium
For one, potassium can reduce the effects of salt in your body. Second, potassium is known for regulating the body’s heart rate.
Foods containing potassium include:
- Bananas
- Melons
- Avocados
- Green Vegetables
- Oranges
- Low-fat dairies
- Salmon
- Tuna
Getting a distance from salt.
People who have hypertension are usually those who consume a considerate amount of salt, a lot of studies said. This includes eating less processed foods and foods from fast-food restaurants. In order to adjust your palate, the secret is to only reduce salt intake gradually.
Keep away from salty foods such as:
- Pizzas
- Junk Foods
- Bacon
- Hot Dogs
- Packages Foods
It is also advisable that you talk with your doctor about having a diet plan. There may be foods that a person with hypertension consumes to lessen its effects, but it may be a cause of another health problem.
Losing a Couple of Pounds
Your blood pressure rises along with your weight. Being overweight makes it hard for you to catch your breath, which can make your heart work harder and increase blood pressure. Not only does excess weight can cause hypertension, but it’s also a factor which a lot of health problems come from. Planning for a routine exercise every day can gradually reduce your weight which, in turn, can reduce your blood pressure.
A Little Constraint on the Alcohol
Johnny Depp may be a bit right about his statement, “Isn’t happy hour anytime,” but because you have hypertension, you’re going to have to keep it in moderation. Drinking alcohol can greatly increase your blood pressure. It is also bad, especially when you are taking prescribed medications to lessen your blood pressure, because it negates the effects of these medications. Think about it, not only does alcohol raise your blood pressure, but it can also cause other health illnesses. So, better keep those hands away from beers and the wine cabinet if you want to reduce your risks for hypertension.
Give up on Smoking
Smoking is one of the leading causes of a lot of heart-related and lung diseases. It contains toxic chemicals that can increase your blood pressure which can bring harm to your blood vessels and arteries. Studies suggest that each time you smoke, a fraction of your life is depleted from you. Better think this one out because doctors say that nonsmokers or people that quit smoking can live quite longer than those who do not. Quitting smoking is probably one of the hardest but the most rewarding and fulfilling lifestyle changes that can improve your overall health.
Keep Yourself away from Stress
Yeah, it sure is easier said than done but know that stress can really add up to having the risk brought by hypertension. We are living in a stressful world, and there’s no doubt about it. Our stress triggers stress eating and lack of sleep, which are also factors that can raise your blood pressure. It can also lead us to do unhealthy activities such as drinking and smoking, which also take turns in increasing your risks when having hypertension.
The good news is that the earlier lists are all interconnected to reduce stress. Finding the right relief for stress, specifically for you, may take time.
So, here are a few tips or ways you can avoid some of your stressors:
- Spending quality time with your family or friends can actually reduce your stress, doctors say. There’s nothing out there that can beat a relaxing time to bond with the ones dearest to you.
- Be appreciative, even with the small things. A study found that patients with high blood pressure who are deeply thankful for the small gestures given to them were showing great improvement in reducing hypertension risks.
- Loosen up high expectations and accept disappointments. Learn to understand that none of us are perfect and that we can only be able to do much around us. There is some stuff you can’t stop or control and, I’ll tell you, that it’s completely fine. Take it a few steps at a time, and you’ll eventually realize how much you’ve improved from the beginning of your journey.
- Avoid the things that trigger your stress. Being the person who knows himself or herself better than anyone, try to avoid the things that can add up stress to your life. May it be a poor work environment, the heat of the day, insignificant arguments, and even people.
- Take up Prescribed Medications
There are some cases when doctors recommend their patients prescription medications to battle their hypertension. These cases include when lifestyle changes aren’t working in reducing the risk of high blood pressure. Doctors may also suggest hypertension clinical trials to better know what prescription drugs can work best for your condition. This is to also monitor your blood pressure, so it is really advisable that you follow this recommendation from your doctor. This enables a treatment plan to be made that can improve your overall health in the long term.
Hypertension can lead to heart ailments and other health risks such as stroke. Bad lifestyle habits are the main factor that worsens the case of high blood pressure.
Now, remember, deciding to change a few of your lifestyle habits may take up some work, so take it one step at a time and try to reach your goals gradually. Start by avoiding the things you eat and drink that can raise your blood pressure. After conquering that, proceed to have a healthy diet plan and follow it strictly and accordingly. Trying to lose some weight is also a great achievement to conquer, for it is also a factor that influences hypertension risks.
Finally, after facing these obstacles, you can now make deliberate efforts to reach the bigger goals, which are only to drink alcohol moderately and quit smoking if you’re known to do both. It sure is a long journey to work on, but the sense of fulfillment, in the end, will also come. Work on these good habits until they become your everyday routine. Be an inspiration to others, and encourage them to take the first steps in lowering hypertension risks.