High blood pressure is often called the “silent killer” for a reason. It usually has no noticeable symptoms, yet it quietly increases your risk of heart disease, stroke, and kidney problems. But you can take steps right now to improve your blood pressure through healthy lifestyle changes.
Whether you have hypertension or want to protect heart health as you get older, the choices you make today can pay off for years to come.
Our family medicine practitioner, Dr. Vijay Nama, shares seven practical ways to lower your blood pressure and protect long-term heart health.
Checking your blood pressure is a routine part of every office visit. We monitor your readings regularly so we can spot changes early. But it’s important for you to know your numbers, too.
A blood pressure reading measures the force of blood pushing against your arteries’ walls when your heart beats and when it rests between beats.
It’s not uncommon to have an elevated blood pressure during an office visit, a phenomenon known as white coat syndrome. For this reason, we may take multiple readings. Checking your blood pressure at home can also provide a more accurate picture of your day-to-day levels.
High blood pressure is common, affecting nearly 50% of adults in the United States. Are you at risk?
One of the strongest risk factors is genetics. If high blood pressure runs in your family, your risk is higher. Other factors include physical inactivity, a nutrient-poor diet, excess body weight, chronic stress, and tobacco or alcohol use.
Carrying extra body weight means your heart has to work harder to pump blood throughout the body. This added strain increases pressure in your blood vessels and raises your risk of hypertension
Reaching and maintaining a healthy weight can significantly improve your blood pressure. If weight loss feels challenging, our team can help you create a plan that works for your lifestyle.
A diet rich in fruits, vegetables, and whole grains provides nutrients that help regulate blood pressure.
Reducing fatty and salty foods is also key. Instead of adding salt, flavor your food with herbs and spices. Try to limit foods high in sodium, such as fast food, fried foods, and packaged meals and snacks.
Balancing work, family, and daily responsibilities can make stress hard to avoid. However, chronic stress is linked to hypertension.
Managing stress starts with recognizing your triggers and intentionally building relaxation into your routine. Deep breathing exercises, yoga, and meditation can help lower stress and your blood pressure.
A sedentary lifestyle contributes to many high blood pressure factors, including weight gain and poor heart health. Regular movement makes a big difference.
Activities like biking, swimming, or group fitness classes are great options. If structured exercise feels unrealistic, look for small ways to move more, such as taking a 10-minute walk during lunch, choosing the stairs, or parking farther from the entrance.
Both tobacco and alcohol raise blood pressure, and using them together significantly increases your risk of hypertension. If you smoke, now is the time to quit.
Excessive alcohol intake also raises blood pressure. Having more than three drinks a day or frequent binge drinking increases risk. Limiting alcohol to 1 or 2 drinks a day, or avoiding it altogether, can help lower your blood pressure.
Maintaining a healthy blood pressure is one of the most important steps you can take for your heart and overall well-being. If you’re struggling to control your blood pressure or need guidance in making lifestyle changes, we can help.
Call our office in Mesquite, Texas, today, or request an appointment online.
