How to Combat High Blood Pressure

High blood pressure, or hypertension, is often called the "silent killer" because it rarely shows symptoms but can lead to severe health complications like heart disease, stroke, and kidney failure. It’s estimated that hypertension leads to over 10 million deaths every year.

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The good news is that managing blood pressure is achievable with certain lifestyle changes and medical support. Let’s dive into the lifestyle and health choices that are recommended for combatting high blood pressure.

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Adopt a Heart-Healthy Diet

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A balanced diet is your first line of defense against hypertension. The American Heart Association recommends 2 types of diets for hypertension management: DASH and Mediterranean diets. DASH diet (Dietary Approaches to Stop Hypertension) emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. The Mediterranean Diet is composed mainly of plant-based foods and healthy fats. Meals are heavy with veggies, fruits, and whole grains.

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Limit your intake of sodium to less than 1,500 mg per day (about a teaspoon) and avoid processed foods that are high in salt. Why is salt bad for blood pressure? Higher salt intake makes us retain water, thereby increasing blood volume, which in turn increases blood pressure. It’s also recommended to opt for potassium-rich foods like bananas, sweet potatoes, and spinach to help balance your blood pressure.

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Stay Physically Active

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Regular physical activity strengthens your heart, allowing it to pump blood with less effort. 

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Aim for at least 150 minutes of moderate-intensity exercise, which is defined as exercise that increases your heart rate to 50-60% of its resting number, per week, such as brisk walking, cycling, or swimming. Even small daily activities, like gardening or dancing, can make a difference in your overall health!

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Maintain a Healthy Weight

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Carrying excess weight puts extra strain on your heart. Losing even a small amount of weight can significantly lower your blood pressure.

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Speak with your healthcare provider about setting realistic weight loss goals for your body type, lifestyle, and other factors.

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Manage Stress

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Stress isn’t just mentally taxing — it can also take a physical toll. Chronic stress can contribute to high blood pressure.

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Practice stress-reducing techniques like mindfulness meditation, deep breathing, or yoga. It’s also a good idea to practice hobbies and spend time with loved ones to maintain emotional balance.

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Limit Alcohol and Quit Smoking

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Excessive alcohol consumption and smoking are known to cause high blood pressure. Stick to the recommended limits for alcoholic drinks for your gender. If you smoke, seek support to quit — it’s one of the best things you can do for your heart.

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By making these changes, you can work towards lowering your blood pressure and enjoy a healthier, longer life. Consult your provider to tailor these strategies to your unique needs.

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The information on this site is for informational purposes only and should not replace direct medical advice, diagnosis, or treatment from your doctor or another qualified healthcare provider.

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Sources: 

“Hypertension.” Icahn School of Medicine at Mount Sinai.

“Hypertension.” World Heart Federation.

“DASH diet: Healthy eating to lower your blood pressure.” Mayo Clinic.

“Mediterranean Diet.” Cleveland Clinic.

“Sodium Intake and Hypertension.” National Institutes of Health.

“What Does ‘Moderate-Intensity Exercise’ Mean Anyway?” Cleveland Clinic.