Can Healthy Habits Help Blood Pressure?
High blood pressure (HBP) is officially known as hypertension (HTN). The chronic condition occurs when blood exerts excessive pressure on blood vessel walls. To many people’s surprise, HBP doesn’t just impact older adults. Depending on lifestyle habits and family history, children and young adults can also have hypertension. If left unmanaged, HBP can lead to a wide array of health ailments throughout the body. For example, various organs can be impacted, such as the kidneys, heart, or brain. Likewise, body functions can be impaired, such as vision loss, metabolic issues, vascular damage, or sexual dysfunction. Because of those risks, experts urge HBP patients to work with primary care providers (PCPs) to create a treatment plan that might incorporate not just medications, but lifestyle changes.
1. Get to a healthy weight
To be clear, not every patient with HBP is overweight or obese. However, the data can’t be ignored. Research consistently shows that excess weight increases the chances of a person being diagnosed with hypertension. Along with HBP, carrying too many pounds might heighten the risk of developing sleep apnea, diabetes, cardiovascular disease, and a host of other issues. While being overweight in general isn’t ideal, research tends to suggest that excess weight in a person’s midsection is a specific risk factor for HBP.
2. Improve dietary choices
Even though weight is a big issue that contributes to HBP, dietary choices are also a major problem. When people aren’t mindful of the foods consumed and the contents of those meals, the potential for developing hypertension can increase exponentially. Specifically, salt, sugar, and fat contents are the biggest risk factors. When eaten in excess, all 3 are routinely proven to lead to a HBP diagnosis. For the best results, eat those items in moderation. Try to limit daily salt intake to 2,300mg or less. Consider eating potassium-rich foods since the nutrient can counteract how salt influences the body. Aim for 3,500-5,000mg of potassium daily, which is proven to lower blood pressure by 4-5mm Hg. Another key category to avoid is processed foods. Opt for leaner meats such as poultry or fish, and pair those options with produce. 2 smart dietary plans to follow include the Mediterranean diet and dietary approaches to stop hypertension (DASH) which are both clinically proven to aid HTN.
3. Mind the alcohol
Smoking is a well-known bad habit that can increase hypertension risks, along with countless other poor health outcomes like cancer or lung disease. Consider a tobacco cessation program to help with quitting, especially for long-time users. However, excessive alcohol consumption can also contribute to HBP. Likewise, people diagnosed with hypertension can create negative reactions with prescription medications when consuming alcohol. In particular, drinking is known to make HBP drugs less effective.
