7 Lifestyle Changes That Help Treat High Blood Pressure

High blood pressure, also known as hypertension, is often asymptomatic. That’s why it’s called a silent killer. 

About half of all adults in the United States have hypertension, many of whom don’t realize it. 

Since May is Hypertension Awareness Month, Ritchie J. Parrotta, DO, and Scott M. Parrotta, DO, are taking this opportunity to explain how you can take control of your numbers.

Focus on nutrition and sodium reduction

What you eat directly impacts your blood pressure. The most effective change you can make is reducing your salt intake. Most of us eat far more sodium than we realize because it is hidden in processed foods and restaurant meals. We recommend focusing on the DASH diet, which emphasizes fruits, vegetables, and lean proteins.

• Read food labels and aim for less than 2,300 milligrams of sodium per day.
• Eat foods high in potassium, such as bananas and spinach, to help your body flush out excess salt.
• Limit processed meats and canned goods that use salt as a preservative.

The average American adult consumes about 3,400 mg of sodium per day, nearly 50% above the recommended upper limit.

Get consistent physical activity

Regular exercise makes your heart stronger. A stronger heart can pump more blood with less effort, reducing pressure on your arteries. You don't need to run marathons to see a difference. Walking briskly for 30 minutes most days of the week can significantly lower your numbers.

Physical activity also helps with weight management. Carrying excess weight, especially around the waist, strains your cardiovascular system. Even a small amount of weight can have a big impact on your blood pressure readings. 

Manage stress and improve sleep quality

Stress keeps your heart rate up, and your blood vessels constricted. Finding ways to relax, such as deep breathing or spending time outdoors, helps your nervous system settle down.

Sleep is equally important. If you don't sleep well, your blood pressure stays higher for longer periods. Conditions like sleep apnea are closely linked to hypertension. If you find yourself waking up tired or snoring loudly, let us know so we can check whether your sleep habits are harming your heart.

• Aim for seven to nine hours of quality sleep each night.
• Limit caffeine and alcohol, as both can raise blood pressure and disrupt sleep.
• Quit smoking to allow your arteries to return to their normal size and flexibility.

To learn more about taking control of your blood pressure, call Wynantskill Family Medicine at 518-333-9615 or use our online booking tool to request an appointment.