Your Doctors Tips for Keeping High Blood Pressure in Check
High blood pressure, or hypertension, is called the ‘silent killer’ for a good reason.
This condition affects about one in three adults in Australia, is often without symptoms and is a significant risk factor for heart disease and stroke.
Normal blood pressure is considered 120/80 mm Hg, while blood pressure that’s 130/90 mm Hg or more is deemed high. So, if your numbers are above the normal range but under 130/80 mm Hg, your blood pressure would be considered elevated, meaning you’re at risk for developing high blood pressure.
Depending on how high your blood pressure is, your doctor may prescribe medication. However, there are several lifestyle changes you can make now to reduce your blood pressure and lower your risk of heart attack and stroke.
Here are our doctors’ top tips for keeping your high blood pressure in check:
1. Eat a heart-healthy diet
The foods you eat can have a significant impact on your heart health.
Centre your diet around fresh, whole foods, including fruits, vegetables, whole grains, beans, nuts, seeds, and smaller amounts of meat, fish, and dairy products.
Limit your consumption of sodium, red meat, sweets, sugar-sweetened beverages, vegetable oils, and saturated fat.
Buy a couple of whole food-based cookbooks and have fun experimenting with different healthy recipes in the kitchen.
2. Stay active
Regular aerobic activity helps prevent and control high blood pressure, lose weight (or maintain your ideal weight), manage stress, and improve your overall health.
One study demonstrated how older, sedentary adults who participated in aerobic exercise lowered their blood pressure by an average of 3.9% systolic (top number) and 4.5% diastolic (bottom number). These results are as good as the effects of some blood pressure medications!
Aim to spend 30 minutes per day engaging in moderate physical activity such as brisk walking, running, or swimming. If traditional forms of exercise aren’t your thing, try to find a physical activity you enjoy, such as gardening, dancing, kickboxing, bike riding, hiking, playing a team sport, or jumping on a mini-trampoline. There are plenty of fun ways to get your heart pumping.
3. Limit alcohol
Drinking too much alcohol can raise your blood pressure and, in some cases, interfere with your blood pressure medication.
Women should not have more than one alcoholic drink per day, while men should not have more than two alcoholic drinks per day. Try to save the alcohol for special occasions rather than making it an everyday habit.
4. Quit smoking
We all know smoking is not a healthy habit, but what you may not know is the chemicals in tobacco can increase your blood pressure by damaging your blood vessel walls.
Your doctor can help you develop a plan to quit smoking once and for all.
5. Maintain a healthy weight
If you’re overweight, losing just five to ten pounds can reduce your blood pressure and, consequently, your risk of a heart attack or stroke. A review of several studies found that weight-loss diets reduced blood pressure by an average of 3.2 mm Hg diastolic and 4.5 mm Hg systolic.
6. Reduce your stress
While experiencing stress and anger is a natural part of life, uncontrolled stress can, over time, lead to high blood pressure and heart disease. Some tips for managing stress and anger include:
Taking time each day to relax (even if you must schedule it in your calendar)
Practising relaxation techniques like deep breathing, meditation, or yoga
Setting realistic goals
Seeking support from a trusted friend, family member or therapist
7. Follow your treatment plan
If your doctor determines you have high blood pressure, they’ll create a treatment plan including lifestyle changes and possibly prescription medication.
High blood pressure is severe, so you must follow your doctor’s advice and take your medication as prescribed, even if your blood pressure improves.
Also, be sure to stay on top of check-ups so your doctor can monitor your progress and make any necessary adjustments or suggestions. Even small changes can make a big difference in your blood pressure numbers.
If you’d like to consult with one of our doctors regarding your blood pressure, please call our friendly reception team today to make an appointment - 02 9399 9399.
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