Have you been diagnosed with high blood pressure?
Before you start medications to control your blood pressure, you may be able to lower it with some basic lifestyle changes.
Here are the things I recommend to my patients when I find they have high blood pressure readings.
#1. Purchase a home blood pressure monitor.
Good home blood pressure monitors are relatively inexpensive these days. You can find them at your local pharmacy or supercenter/department store. I prefer the ones that fit over the upper arm rather than the wrist as they tend to be slightly more accurate.
When checking your readings, aim to check 1-2 times a day. More frequent than that can provoke anxiety in some patients, making the blood pressure higher than what it already is.
Vary the timing of the readings. For example, check one day in the morning when you wake up, the next day in the afternoon, and the next before going to bed. Obtaining readings across the day will help doctors determine not only if it’s truly high, but also what factors may be making the numbers worse.
#2. Watch your diet, in particular the salts in your food.
Salt makes your body retain water, which will raise your blood pressure.
A lot of foods we eat contain large amounts of salt, especially processed meats, canned foods, and frozen meals. Aim to eat less than 2500 mg of salt (sodium) per day.
Throw away the salt shaker! Don’t add anymore salt to your food than what’s already there.
Better yet, use a salt substitute, which is a product that contains potassium chloride instead of sodium chloride. It looks and taste just like salt, and may drop blood pressure by 5 points or so.
#3. Stay active
Whether you have a sedentary job sitting at a desk most of the day, or if you’re on your feet all day, regular and consistent physical activity is key.
Aim to engage in moderate physical activity 30 minutes a day, 5 days a week. Getting that heart rate up during the activity will help lower your blood pressure.
#4. Avoid substances
Whether you smoke cigarettes or vape, the nicotine in those products raise blood pressure. Get help stopping smoking or vaping from a health professional. There are many things that can help you quit, including over the counter medications (nicotine patches, gums and lozenges), to prescription medications (Chantix and Wellbutrin), and holistic practices (acupuncture, hypnosis, counseling).
Alcohol also raises blood pressure. Minimize your intake or abstain from drinking all together.
High blood pressure is a serious and all too common problem across the world. It is responsible for many chronic illnesses including heart disease, stroke and kidney failure. Be sure to monitor your blood pressure especially as you age.
Here at Mahoning Valley Direct Primary Care, Dr. Thomas Bailey is here to help you monitor and manage your blood pressure to keep you healthy.
Need help? Schedule an appointment with us today!
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