Your risk of hypertension increases with age. You have a 90% chance of developing it during your lifetime. Fortunately, you can lower your blood pressure and help prevent it with lifestyle modifications like eating well, exercising, and prioritizing sleep better.
Blood pressure consists of two types:Systolic blood pressure,Diastolic blood pressure
Systolic blood pressure: This is the top number (or first number), which measures the pressure in your arteries when your heart beats.
Diastolic blood pressure: This is the bottom number (or second number), which measures the pressure in your arteries when your heart rests between beats.
Things You Can Do To Lower Your Blood Pressure
High blood pressure is sometimes called the "silent killer" because it can occur without any symptoms. Fortunately, there are a number of things you can do to lower your blood pressure.You can take an active role in reducing your blood pressure by eating a healthy diet, exercising regularly, avoiding smoking, and practicing stress reduction techniques
Get Regular Physical Activity
One of the most important things you can do to prevent or control high blood pressure is to stay physically active. This doesn't require a significant time investment. Just 30 minutes of moderate-level physical activity most days of the week will help you reach the recommended 150 minutes per week. You can also support heart health by including more vigorous activity, as well as two days of resistance training (strength training), each week.
Eat a Healthy Diet
Your food choices can have a significant effect on your blood pressure.
Limiting sodium intake to about 1500 milligrams (mg) per dayEating mostly fruits and vegetables, low-fat dairy, and whole grainsLimiting sugar-sweetened food and beverages
Manage Your Stress
Chronic stress can lead to high blood pressure. Stress causes repeated blood pressure elevations and can stimulate your nervous system to produce hormones that increase blood pressure.For this reason, finding ways to reduce your stress levels can help lower your blood pressure.
Stress management techniques include:
Mindfulness
Meditation
Deep breathing
Walking
Reading a book
Journaling
Watching a funny show
Listening to music
Practice Good Sleep Hygiene
Poor sleep can have a direct impact on your heart and blood pressure. For example, experiencing frequent sleep disruptions can lead to higher blood pressure
Don't Smoke and Limit Alcohol Intake
Smoking and alcohol use have long been linked to a number of health conditions, including high blood pressure. For example, the nicotine in cigarettes causes your blood vessels to narrow and your heart to beat faster, which raises your blood pressure
Work With a Healthcare Provider
When it comes to managing your blood pressure, one of the most important things you can do is to partner with a healthcare provider.