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According to the American Heart Association, nearly HALF of American adults
are living with high blood pressure (also called hypertension), yet many are unaware they have it. Known as the “silent killer” because there are usually no symptoms, it’s important to know your risk factors. Factors beyond your control such as age, genetics and a family history of high blood pressure all increase your risk and are important to be aware of, but there are also lifestyle choices you can make that play a key role in treating high blood pressure.
Manage your weight
As weight increases, most often blood pressure increases. If you are overweight or obese, losing even a small amount of weight can help reduce blood pressure and reduce your risk of other medical conditions, such as sleep apnea.
Exercise regularly
Exercise can help keep elevated blood pressure from turning into high blood pressure (hypertension). For those who have hypertension, regular physical activity can bring blood pressure down to safer levels. Aim for at least 30 minutes of moderate physical activity, such as walking, jogging, swimming, or dancing every day.
Choose healthy foods
Incorporating whole grains, fruits, vegetables, and low-fat dairy products into your diet and limiting foods that have high sodium content, added sugars and saturated fats are important to controlling blood pressure.
Get a good night's sleep
Getting fewer than six hours of sleep every night for several weeks can contribute to hypertension. It’s important to talk with your doctor if you are having trouble sleeping, especially if it has to do with another medical condition, such as sleep apnea.
Monitor your blood pressure
Regularly monitoring your blood pressure and understanding your results is especially important. Home monitoring can help you track your blood pressure. It can also help you make certain your medications and lifestyle changes are working.
Bottom Line
Alcohol consumption can also increase your risk for high blood pressure so it’s important to limit consumption to no more than two drinks per day for men and no more than one drink per day for women.
Talk with your doctor if you have any health concerns or challenges. High blood pressure is easier to treat and manage when it is found early.
While these lifestyle changes are advised for people with high blood pressure, they are things we all should do as part of a healthy lifestyle. When families make lifestyle changes together, everyone benefits.
Ines Beltran
Family & Consumer Sciences Agent UGA Gwinnett Extension Office