High blood pressure puts you at risk for a number of serious health conditions.
The longer the blood pressure is high, the more dangerous the side effects of the diagnosis can become.
Here are five ways to reduce getting the condition.
- Maintain a healthy weight
Maintaining a healthy weight for your body type helps keep your blood pressure in check. If you carry excess weight, losing it is especially important for lowering blood pressure. Weight loss can also make your blood pressure medication more effective. Losing weight can be particularly effective if your weight is outside of a healthy range.
- Exercise regularly
If you have slightly high blood pressure (pre-hypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training also can help reduce blood pressure.
- Reduce stress
Stress can increase blood pressure, at least temporarily. You’ll want to pay particular attention to lowering your stress if you’re at risk for high blood pressure due to being overweight. Many activities can help you stay calm while dealing with daily stresses. Many of the same healthy actions that are good for your blood pressure, such as eating right and exercising, can also counteract stress.
- Quit smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking regardless of age, have substantial increases in life expectancy.
- Monitor your blood pressure at home
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Talk to your doctor about home monitoring before you get started.
