How to Manage Hypertension
If you have been diagnosed with high blood pressure, steps can be taken in order to help you keep it under control. Work with your physician to determine what you can do to manage hypertension. One or more of the following steps may be suggested by your physician.
Keep Track of Your Blood Pressure Readings
Hypertension does not typically present symptoms unless hypertensive crisis occurs. For this reason, it is very important to know your blood pressure readings and understand what a healthy blood pressure reading looks like. Most people want to stay below 130/80 mmHg, however you should talk to your physician about your individual targeted blood pressure.
Maintain a Healthy Weight
The more weight on your body, the harder your heart has to work to pump blood to the entirety of the body. A heart that has to work too hard my fail. Strive to remain in a healthy body mass index (BMI) range between 18.5 and 24.9. If you know your weight and height, you can calculate your BMI at CDC's Accessing Your Weight website.
Healthy Diet and Nutrition
A healthy diet plays a key role in preventing and managing hypertension. Eating well is a good way to ensure that your body is receiving the nutrients it needs in order to function properly. The following is a list of healthy food choices that should be considered.
- Eat many fruits and vegetables.
- Any dairy consumed should be low-fat.
- Eat foods that have less saturated and total fat.
- Reduce sodium intake, as sodium causes the body to retain fluid, which increases blood pressure.
- Eat potassium-rich foods that will combat the complications that come about due to high levels of sodium in the body. Examples of potassium-rich foods include bananas, spinach, white beans, potatoes and sweet potatoes.
- Limiting sugar in your diet can lower blood sugar and help you to prevent diabetes.
Get Active
Aim for at least 90 to 150 minutes of moderate-intensity exercise, like brisk walking or bicycling, per week in order to strengthen you heart. A stronger heart is able to pump blood more efficiently and takes some of the pressure off of your arteries, lowering your blood pressure.
Limit Alcohol Consumption
Overconsumption of alcohol has deleterious effects on blood pressure, so limit alcohol consumption to 1 to 2 drinks per day. Men should not have more than two drinks a day, while women should not have more than a single drink a day.
No Smoking
Smoking cigarettes greatly increases the risk for heart disease. If you smoke, quitting will lower your risk for heart disease. Seek out your physician as he or she can suggest ways to help you quit. If you do not currently smoke, do not start or you will be at greater risk for developing heart disease.
Take Prescribed Medication
If your physician prescribes any sort of medication, take it exactly the way your physician suggests in order to best manage your hypertension.
