Lifestyle Changes You Can Make to Avoid Hypertension

Hypertension affects about half of all American women and men, according to the CDC. That means they’re also at risk of blood pressure-related complications like kidney disease, heart attack, and stroke.

Hypertension is treatable but ideally prevented in the first place. The good news is many people can maintain a healthy blood pressure by adopting a few healthy lifestyle habits. 

At Healthy Life Family Medicine, John Monroe, MD and his skilled team helps women and men understand their risks of hypertension and take steps to keep their blood pressure within healthy limits. Here, learn what steps you can take to reduce your risks of kidney disease and other complications

Be more active

We live in a sedentary society — we spend hours in front of the TV, our phones, and our computers. But all that sitting comes at a price. A lack of activity can lead to weight gain, muscle atrophy, and an increased risk of hypertension.

However, you don’t need to join a gym or spend hours every day working out. Small increases in activity, like a half-hour walk every day, can lower your blood pressure and reduce your risks of heart disease and kidney problems.

Watch your sodium levels

Many people know that consuming too much sodium (salt) increases blood pressure. But reducing sodium means more than just cutting back on table salt. 

Plenty of foods contain high sodium levels, including processed foods and common foods, like bread, snacks, and condiments. Good ways to keep an eye on your sodium are reading food labels while grocery shopping and keeping your daily sodium intake below 2,300 mg per day.

Prioritize healthy eating

It’s crucial to optimize your food intake in other ways, such as avoiding unhealthy fats and lowering your sugar consumption. Limit or eliminate fried and highly processed foods and focus on fresh fruits and vegetables, whole grains, low-fat dairy, and lean or plant-based proteins.

Practice good sleep hygiene

Sleep is when your body repairs itself and your blood pressure is naturally lower. If your sleep is compromised, your blood pressure stays higher longer, and your blood vessels can’t repair inflammation-related damage that interferes with blood flow. 

Getting a good night’s sleep isn’t always easy, but these tips from the CDC can help.

Learn stress management techniques

Stress increases hormones that elevate your blood pressure as part of your body’s fight-or-flight response. Adding stress reduction activities to your daily routine can significantly benefit your blood pressure and overall wellness. 

Meditation, yoga, and focused breathing can help. But you can also reduce stress by making time each day to engage in a relaxing activity or hobby you enjoy.

Quit smoking

Tobacco products contain chemicals that damage blood vessels, impede circulation, and cause blood pressure to increase. Quit smoking to avoid hypertension and reduce your risks of heart attack, stroke, and other serious health problems, including kidney disease.

Know your personal risk factors

Hypertension can affect anyone. But some risk factors make it more likely, including:

• Family history of hypertension
• Being overweight or obese
• Diabetes diagnosis
• Regular alcohol consumption
• Being older

Knowing your personal risk factors is essential to avoiding hypertension or its complications.

Monitor your blood pressure regularly

Hypertension rarely causes symptoms on its own. Many people don’t realize they have the condition until an issue arises like a heart attack or kidney problems. 

Having annual physicals is important to keep track of your blood pressure. If you’re at risk of hypertension, using a blood pressure cuff at home can help.

If you have high blood pressure or you’re at risk, a kidney evaluation can prevent serious complications in the future. To learn how we can help, request an appointment online or over the phone with Healthy Life Family Medicine in Goodyear, Arizona, today.