Top 8 things you can do now to take control of your high blood pressure
High blood pressure is extremely common, and these days it seems that just about all of us have it. In fact, a blood pressure reading over 120/80 is considered elevated according to the current medical guidelines. It is often called ‘the silent killer,’ as it slowly damages the arteries over time and increases one’s risk of cardiovascular events such as heart attack and stroke. You’re also at increased risk for kidney disease (including dialysis in the worst of cases). High blood pressure can go unnoticed for many years, as it does not necessarily cause any significant or noticeable symptoms. Chronically untreated or under-treated high blood pressure can be detrimental to your long term health. I want to prevent this from happening. These are ways to take action now to keep your blood pressure in check:
Check your blood pressure at home! Seems pretty obvious, right? This is a good start to see where your blood pressure usually runs. Write down the readings in a journal or notepad and bring this with you to your next doctor’s appointment. Often times, your blood pressure at the doctor’s office can be high due to anxiety or nerves (this phenomenon is called White Coat hypertension). Because of this, it can be hard for the doctor to decide whether or not to treat you with medication. Having a list of normal blood pressure readings from home is extremely helpful and can prevent you from needing unnecessary blood pressure medications. I highly recommend purchasing a blood pressure cuff to monitor your blood pressure at home.
Watch your salt intake! The current recommendation is limiting daily salt intake to less than 2,400 mg per day. This can be a difficult number to stay under. Watch out for the salt content in food from restaurants, canned foods and packaged foods.
Focus on a diet high in vegetables, fruits and whole grains (wheat products). I also recommend low-fat diary products, fish, chicken and legumes to round out a truly healthy diet. Limit intake of sweets, sodas, and red meat to the best of your ability.
Exercise three or four times for week for at least 40 minutes each session. To really maximize the health benefits of exercise, it is recommended that you hit 150 minutes per week of exercise. In addition to lowering blood pressure, regular exercise also reduces risk of diabetes, certain cancers, and depression. Running, biking, brisk walking, dancing, swimming and tennis are all great options, but the list does not stop there. Any kind of activity will help you.
Do not smoke! Cigarette smoking is the leading cause of death in the United States every year. Smoking is a significant cause of heart attacks, strokes and of course, lung cancer. It also stimulates the nervous system to increase blood pressure.
Limit alcohol consumption to 1 drink per day for women and 2 drinks per day for men. In moderation, alcohol has been shown in some studies to actually lower your blood pressure (but again, in moderation as outlined above).
Studies have shown that patients who closely monitor their blood pressure at home have overall lower blood pressure. This is probably because patients are able to help their doctors more optimally treat their hypertension through medications, resulting in overall lower blood pressure over the long term.
Finally, get checked out for sleep apnea. This is a common cause of high blood pressure, especially in overweight individuals. If you have been told your snore or stop breathing at night, let your doctor know!
So, there you have it! By taking the steps above, you can take control and work with your doctor to optimally manage your high blood pressure. The benefits of well controlled blood pressure over time are vast, and could prevent serious negative events such as heart attack and stroke.