Caring for Your Heart: How to Manage Your Blood Pressure Better

Often called as the “silent killer”, high blood pressure is a dangerous condition that can do significant damage to the arteries and heart. According to the Centers for Disease Control and Prevention (CDC), approximately 75 million American adults have high blood pressure.

If left uncontrolled, it can increase your risk of developing heart disease and stroke – two of the leading causes of mortality in the United States.

Strategies to Control High Blood Pressure

While the abovementioned statistics may seem daunting, there’s still some good news. There are various things that you can do to lower your blood pressure – even without prescription medications. Here are some high blood pressure and cardiovascular care tips from ADVANCED HEART CARE, LLC:

  1. Maintain a Healthy Weight 
    If you’re overweight, losing even 5-10 pounds can significantly decrease your blood pressure. Moreover, your risk for other health issues, such as diabetes, kidney disease, etc. can be significantly reduced as well. A review of several studies found that by losing weight, participants were able to lose approximately 9 pounds on average and by doing so, were also able to lower their blood pressure.
  2. Exercise Regularly 
    Exercise is one of the best things that you can do to lower high blood pressure; it can also bring significant benefits to your overall health. The American Heart Association recommends moderate to vigorous-intensity physical exercise for at least 40 minutes, 3 to 4 times each week. Can’t find the time for 40-minute exercise sessions? Don’t worry! You can divide your exercise routine into three or four 10 to 15-minute segments throughout the day and still get significant benefits. Even simple exercises and physical activities, such as walking, using the stairs, biking, and gardening can be beneficial for your health.
  3. Consume More Potassium-Rich Foods 
    According to the American Heart Association, consuming more potassium-rich foods is essential in managing high blood pressure because it decreases the harmful effects of sodium. Potassium can also ease the tension in the blood vessel walls which can further lower blood pressure. Some potassium-rich foods include avocados, fat-free yogurts, oranges, peas, potatoes, halibut, spinach, tuna, tomatoes, mushrooms, and more.
  4. Reduce Stress 
    Chronic stress is one of the leading causes of high blood pressure, which is why it is highly vital for you to find ways to reduce your stress. There are numerous ways that you can relieve stress, so find what works best for you. Some things you can do to reduce stress include getting enough sleep, deep breathing exercises, meditating, taking a walk, getting a massage, and more.
  5. Stop Smoking 
    Quitting smoking is probably one of the best things that you can do for your health. Aside from causing high blood pressure, smoking can also lead to other health issues, such as stroke, cardiovascular disease, lung disease, and cancer. Quitting significantly reduces your risk of developing these health complications.

For other tips and Advanced Heart Care in Belleville, Illinois, please don’t hesitate to get in touch.

Louise Savoie

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