High blood pressure, also known as hypertension, refers to blood pressure readings of 130/80 of mercury (mm Hg) or higher. The American Heart Association has updated its guidelines, which means you may be one of the millions of Americans who have high blood pressure. Your blood pressure may spike due to factors such as stress or if you have a diet high in sodium. High blood pressure is diagnosed after consistent readings of 130/80 of mercury (mm Hg) and higher.
Why does having high blood pressure matter?
High blood pressure means there is an increased force of blood against the walls of the arteries and eventually damages them. If you have high blood pressure, it means you are at risk of heart attack, stroke, heart failure, angina, kidney disease, and more. These are life-changing and life-threatening conditions. With all things considered, doctors recommend patients consciously work to manage their blood pressure levels, so it doesn’t lead to the development of other health conditions. Even small changes in your lifestyle can make a difference in your blood pressure.
Here are 10 tips to help manage high blood pressure:
- Exercise regularly. Aim for 30 minutes of exercise every day. Cardio or aerobic activity, such as walking, running, jogging, cycling, swimming, and dancing helps lower blood pressure.
- Reduce stress levels. When you are stressed, your body releases stress hormones, which constrict blood flow and temporarily increase your blood pressure. If you are chronically stressed, your blood pressure levels are probably high.
- Maintain a normal weight. Being overweight and having excess abdominal fat can increase your blood pressure. With every two pounds you lose, you can reduce your blood pressure by 1 mm Hg.
- Reduce sodium intake. A diet that is low on sodium can help control high blood pressure. Sodium is important but only less than 1,500 mg a day is needed by the body. Excessive sodium levels cause the body to retain water, which causes blood pressure to increase.
- Reduce alcohol intake. Having more than one drink a day for women and two drinks a day for men can increase blood pressure.
- Cut down on sugar. There is really no use for added sugars in your diet. Refined carbohydrates, the kind used in baked goods, convert into sugar. This inhibits the dilation of blood vessels and causes high blood pressure.
- Quit smoking. The nicotine found in cigarettes makes your heart beat faster and your blood vessels narrow, which leads to a spike in blood pressure. Over time, cigarette smoking can damage blood vessels and cause other serious medical conditions.
- Mind your caffeine intake. Caffeine can raise your blood pressure. It also blocks a hormone that keeps your arteries dilated. Try switching to green tea, which has significantly less caffeine than coffee.
- Measure regularly. To effectively manage your blood pressure, you need to have a baseline against which all future readings will be based on. Regularly checking with a home blood pressure monitor twice a day helps you find out your blood pressure spike triggers and allows you to do better next time.
- See a primary care doctor. If you are struggling with managing high blood pressure, make an appointment with a primary care doctor. Primary care doctors provide not just treatment but also preventive services, which include chronic disease management.
