May is High Blood Pressure Education Month, making it the perfect time to discuss healthy habits that can lower your blood pressure to normal and improve your overall well-being.
Our physician, Dr. Kadie E. Leach, is an internal medicine specialist who provides primary care services to adults throughout the metropolitan area of Washington, DC. She’s an expert in managing chronic disease with medications and other sound therapies, such as lowering your blood pressure with healthy habits.
Not everyone can make do without blood pressure medication, and you should never stop yours without medical approval, but check out these lifestyle changes that can help reverse high blood pressure:
Dietary changes can have a profound impact on blood pressure. Consider these dietary recommendations:
High sodium consumption is linked to high blood pressure. Aim to limit processed foods, canned soups, salty snacks, and other foods with a high sodium content. Dr. Leach explains how much salt is too much for you but generally recommends 1500 to 2300 mg daily.
Potassium helps balance sodium levels in the body. Enjoy potassium-rich foods like sweet potatoes, potatoes, beans, bananas, spinach, and avocado.
The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes fruits, vegetables, whole grains, and lean proteins while limiting sodium intake. It has been shown to lower blood pressure significantly.
Physical activity helps keep your hearth healthy and helps lower blood pressure. Work up to at least 150 minutes of moderate aerobic exercise, such as brisk walking or cycling, per week. Add strength training and flexibility exercises to your workout for a well-rounded routine.
Excess weight is a significant risk factor for hypertension. Losing even a few pounds can help lower your blood pressure. A balanced diet and regular exercise, together, are your best bet for helping you slim down.
If you drink alcohol, limit the amount you take in, because drinking too much can raise blood pressure and contribute to other health problems.
Recommendations can vary from one person to another, but Dr. Leach suggests limiting your intake to no more than one drink per day for women and two drinks per day for men.
Smoking harms your blood vessels and can raise your blood pressure. Quitting tobacco is one of the best things you can do for your heart health. If you need support, ask friends, family, or a health care professional to help you quit smoking (or chewing) for good.
Chronic stress can contribute to high blood pressure. Do some stress-reducing activities each day, such as meditation, deep breathing exercises, yoga, or spending time in nature.
Finding healthy ways to cope with stress can help lower your blood pressure and improve your overall well-being. Routine exercise and other healthy habits also help reduce tension and stress.
Poor sleep quality and sleep deprivation can elevate blood pressure. Adults require 7-9 hours of quality sleep per night. Establish a relaxing bedtime routine and create a comfortable sleep environment to help you get enough good sleep.
Regular blood pressure monitoring is essential for tracking progress and identifying changes. Dr. Leach works with you to establish a monitoring schedule and discuss any concerns or questions you may have about your blood pressure readings.
While medication may be necessary for some people with hypertension, lifestyle changes are the cornerstone of blood pressure management and reversal. Even small changes can significantly improve your blood pressure and overall well-being.
Schedule an evaluation with Dr. Leach today for personalized health care, including blood pressure management. Call our office or request an appointment online.
