June 18, 2024

How to Prevent High Blood Pressure – 2023

The pressure or force of your blood pushing against the walls of your arteries is known as blood pressure. Usually, blood pressure is highest when your heart beats (systolic pressure), but when your heart is at rest, blood pressure falls (diastolic pressure. It can be dangerous when your blood pressure is higher than usual. It puts you at risk of serious health problems like stroke or heart attack. Many people with hypertension or high blood pressure don’t know they have it since there are usually no warning signs. Fortunately, you can prevent Port Saint Lucie hypertension by having a healthy lifestyle. Below are healthy living habits that can help you prevent high blood pressure.

Stay at a healthy weight.

Being overweight or obese elevates your risk of high blood pressure and other health problems, including sleep apnea and type 2 diabetes. Your doctor can calculate your body mass index (BMI) to determine whether your weight is in a healthy range. Some websites can help you calculate your BMI if you know your weight and height. Sometimes healthcare providers use waist and hip measurements to assess body fat. If you are overweight, talk with your doctor about ways to attain a healthy weight, including getting regular physical activity and choosing healthy foods.

Stay active

Being physically active is a great way to lose extra pounds, maintain a healthy weight, and lower blood pressure. For adults, specialists recommend at least 2 hours and 30 minutes of moderate-intensity exercise every week, including bicycling and brisk walking. That means you should aim for at least 30 minutes of exercise every day, at least five times a week. As for children and adolescents, specialists recommend one hour of physical activity every day. Besides helping with weight loss, exercise triggers the release of feel-good hormones and endorphins in your body, which uplift your mood.

Do not smoke

Smoking elevates your blood pressure, putting you at risk of stroke and heart attack. If you don’t smoke, you shouldn’t start. But quitting is vital to lower your risk for heart disease if you are a smoker. Quitting smoking can be challenging, especially if you are a heavy smoker, but your doctor can suggest ways to help you stop. Besides elevating your blood pressure, smoking increases your risk of serious health problems, including cancer.

Get adequate sleep

Adequate sleep is vital for your overall health and is also essential for the well-being of your heart and blood vessels. Insufficient sleep is associated with an increased risk of high blood pressure, heart disease, and stroke. Ensure you get at least seven to eight hours of sleep; sticking to a sleep schedule may help.

Limit alcohol consumption

Drinking too much alcohol increases your blood pressure and also adds extra calories, causing you to gain weight. Men shouldn’t have more than two alcoholic drinks a day, and women should have a maximum of one alcoholic beverage per day.

If you already have high blood pressure, these lifestyle adjustments can help you prevent the health problem from worsening.

Consult your healthcare provider at TLC Medical Group Inc to learn more about managing hypertension or high blood pressure.

Manage Stress

Chronic stress can lead to temporary spikes in blood pressure, and over time, it can contribute to hypertension. Practice stress-reduction methods such as deep breathing, meditation, yoga, or engaging in hobbies you enjoy. Finding healthy ways to manage with stress can have a helpful impact on your blood pressure and overall well-being.

Get Regular Check-ups

Regular Check-ups to your healthcare provider are vital for monitoring your blood pressure and overall health. Early detection of any changes in blood pressure allows for timely intervention and management.

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