Even if you feel perfectly healthy today, high blood pressure (hypertension) could be lurking in the background. It often develops without any noticeable symptoms, putting you at risk of serious health issues, such as a heart attack, stroke, or kidney failure.
The good news? You can take action to naturally lower your blood pressure, and you don’t have to do it alone. Heena Shyamani, MD, and the team at Shah Medical Center work with you to create a sustainable plan for a healthier future.
As we observe Hypertension Awareness Month this May, we’re sharing practical, proactive strategies to prevent (or control) high blood pressure. Read on to explore seven daily habits that can help.
When you’re managing hypertension, what you eat makes a difference. Load up your plate with vegetables, fruits, and whole grains — they’re full of nutrients that help regulate your blood pressure.
Choose lean protein and low-fat dairy, but go easy on saturated and trans fats, sugar, and especially salt. Season with herbs and spices instead, and replace sugary drinks with water.
Exercise is necessary to prevent and control your blood pressure, but it doesn’t have to feel like a chore. Find activities you genuinely enjoy: maybe it’s taking a brisk walk on your lunch break, trying out a local dance class, or cycling along scenic trails.
The more fun you have, the more likely you are to stick with it. If you’re not used to exercising, start slow and gradually increase the duration and intensity as you’re comfortable. Even short bursts of activity throughout the day can add up.
Carrying excess weight puts extra strain on your heart and blood vessels, contributing to hypertension and related issues. Losing even a few pounds can ease this strain.
Healthy changes to your diet and regular exercise are great starting points. However, our team can offer personalized guidance and support if you’re still struggling to lose weight.
When you’re stressed, your blood pressure naturally rises for a short time. However, ongoing stress or emotional challenges like depression or anxiety can lead to consistently high blood pressure levels.
Try to create moments of calm in your day where you decompress with strategies like breathing exercises, meditation, or simply listening to some calming music. Even short breaks can help ease stress.
If you’re managing hypertension, it’s wise to be mindful of your alcohol intake. For most adults, moderate alcohol consumption looks like one drink per occasion for women and two for men.
Instead of feeling like you’re missing out, get creative. Explore drinks that feel festive without the alcohol. Try sparkling water with a splash of fruit juice, or a non-alcoholic cocktail with a tasty garnish.
Quitting smoking is non-negotiable when it comes to lowering your blood pressure. Nicotine from cigarettes narrows your blood vessels and forces your heart to work harder, raising your blood pressure. See our team for resources and support if you need help quitting.
Because hypertension often has no symptoms, regular blood pressure checks are essential. Tracking your readings helps you spot patterns, see the impact of healthy changes, and allows us to monitor your condition effectively.
Concerned about your blood pressure? Schedule an appointment at Shah Medical Center in Elgin, Illinois, today.
