Hypertension, or high blood pressure, contributes to cardiovascular disease and stroke. Several factors, including heredity, illness, medicine, and lifestyle, may affect a person’s blood pressure. Most people’s blood pressure is raised or lowered due to their own choices in their lives. Maintaining a normal blood pressure reading is easier than adopting a healthy lifestyle. Avoiding hypertension (high blood pressure) is possible to lower your risk for cardiovascular disease and stroke. You can control your hypertension by working with your reputable doctor, Jonathan Pankow, M.D., and observing the following healthy routines in your daily life.
Take care of your weight
Maintaining a healthy weight is essential in the fight against hypertension. Those who are overweight should try to reduce weight, while those who are already healthy should not gain any more weight. The American Heart Association (AHA) reports that decreasing as low as 10 pounds may help avoid high blood pressure in those with a body mass index (BMI) of 25 or above.
Maintain a balanced diet
Eating a healthy diet prevents high blood pressure and associated problems. Get enough fresh produce into your diet. Consult your medical staff about adopting a diet high in potassium, fiber, and protein and low in salt (sodium) and saturated fat. If you are at risk for high blood pressure or cardiovascular disease/stroke, adopting these modifications may help you control it and reduce your risk.
Realize your numbers
What is your blood pressure range, and how does it compare to what is considered healthy? Having your blood pressure tested is the most reliable method to find out. If you have been told you have hypertension, keeping track of your blood pressure readings is essential. Keeping tabs on your data might help you see trends and identify changes.
Exercising may help you keep your weight and blood pressure at healthy levels. You should aim for at least 2.5 hours of aerobic activity per week at a moderate level or 1.75 hours per week at full intensity. Aerobic exercise, which includes brisk walking, is any physical activity that increases heart rate and oxygen consumption.
Reduce your alcohol consumption
Drinking less than one drink per day (for women) or two drinks per day (for males) has been shown to reduce blood pressure by roughly 4 mm Hg. Twelve ounces of beer, five ounces of wine, or one and a half ounces of 80-proof liquor all equal one drink. Nonetheless, excessive alcohol use may lead to a noticeable increase in blood pressure. Medications used to treat high blood pressure may also lose some efficacy in this situation.
Abstaining from cigarette use
Cigarette smoking is associated with increased blood pressure and cardiovascular disease risk. If you smoke, your doctor can help you figure out the most effective method for quitting.
Death rates from heart disease have dropped dramatically, although they remain the leading cause of mortality in the United States and worldwide. Get your health back now so you can have a brighter future. Schedule your appointment today at Houston Kidney Specialists Center and get in control of your blood pressure.