Managing High Blood Pressure: Harvard Experts Share Their Top Tips.
Nearly one in three Americans have high blood pressure. And, for those with high blood pressure, it can be hard to live a normal life. The condition can cause excessive sweating, headaches, and lightheadedness. But your diet and lifestyle choices can make a big difference in managing your blood pressure and achieving a healthy weight. Here are some expert tips on how to manage high blood pressure:
• Reduce sodium intake
• Eat at least two cups of vegetables per day
• Cut back on over-the-counter pain relievers such as acetaminophen
• Pay attention to your body and the sensations you feel - you might be able to detect an increase in your heart rate or low levels of oxygen.
Eating a healthy diet
Eating a healthy diet is one of the best ways to treat and prevent high blood pressure. In fact, studies show that eating a Mediterranean-style diet can lead to a five percent reduction in risk for those with high blood pressure.
To reduce your sodium intake, you should cut back on processed foods. Processed foods are often very high in salt and can contribute to an unhealthy diet. You should also consider cooking at home more often. This will allow you to control the amount of salt used when preparing meals.
Eating vegetables is also important because they're low in calories and high in vitamins and minerals, which can reduce your risk for hypertension as well as other health conditions.
Drinking plenty of water
Many people don't drink enough water. With all the coffee, soda, and other sugary drinks out there it's easy to forget that you need to drink plenty of water - especially if you have high blood pressure.
The Mayo Clinic suggests drinking at least eight glasses of water a day for healthy living. You should also be having two to three liters of water a day for optimal hydration.
How do you know how much you need? Your body will tell you what it needs - it may be as simple as feeling thirsty or noticing that your urine is dark yellow.
The easiest way to tell if you're not getting enough fluids is by looking at the color of your urine. Make sure it's light yellow or clear in color, not dark yellow or brown because that could mean dehydration.
Reducing stress
This is a big one. Stress can have a major impact on your overall health, but it can also have a profound effect on your blood pressure.
When you're stressed, the body produces adrenaline and cortisol, which can raise your blood pressure significantly. You might even notice an increase in the frequency of your heartbeats.
But it's possible to reduce stress levels with simple lifestyle changes. For instance, you could use deep breathing exercises to center yourself and lower your heart rate. And of course, try to maintain a healthy diet and exercise regularly.
Engaging in physical activity
Many experts recommend that you engage in at least 30 minutes of physical activity every day.
If you're trying to manage your high blood pressure, it's important to keep your body active and maintain a healthy weight. Regular exercise can help reduce blood pressure, as well as decrease the risk for other serious health conditions such as heart disease and diabetes. It can also help improve your mood and sleep quality.
Engaging in regular physical activity is one of the most effective ways to manage and treat high blood pressure. With so many benefits, it's important to make time for exercise every day.
Monitoring your blood pressure regularly
Monitoring your blood pressure regularly is an important part of managing it. Checking your blood pressure daily can help you detect any symptoms of high blood pressure before they become symptoms of a more serious condition.
You can monitor your blood pressure at home with a digital arm cuff or by using an automatic machine that measures it for you. These monitors are accurate enough to be used as a substitute for office visits, but they're not foolproof.
For the most accurate reading, use the device with the highest accuracy rating that's approved by your doctor or healthcare provider. You'll also need to know how to read and understand the results because different devices give slightly different readings. It's best to consult a doctor or other health care professional if you're unsure about what your reading means.
Conclusion
The Harvard Heart Letter brings you the best of Harvard Medical School’s health care. Our editors share what they know now, to give you the knowledge and power to live a healthier life.
For many people, high blood pressure is a chronic condition. The good news is that it’s also a manageable one. Harvard experts offer these top tips on how to keep your blood pressure as low as possible.
1. Eat healthily. We know that as soon as we eat, our blood pressure can go up 5 points or more. Avoid salty snacks and fatty foods.
2. Drink plenty of water. When we don’t drink enough water, our kidneys can’t filter blood as well and high blood pressure is more likely to develop.
3. Reduce stress. This can be hard, but we know that stress can raise blood pressure and cause health problems down the line. Exercise, deep breathing, and getting enough sleep are good ways to relieve stress and stay healthy.
4. Engage in physical activity five times per week for 30 minutes. We know that physical activity helps lower blood pressure, improves heart health, and helps us feel better about ourselves.
5. Monitor your blood pressure regularly with