Did you know May is Blood Pressure Education Month? According to the Centers for Disease Control and Prevention (CDC), nearly 68 million people have high blood pressure (HBP), which is also known as hypertension. Because high blood pressure can lead to kidney damage or kidney failure, we’ve come up with some suggestions for everyday habits that can help lower blood pressure.
1. Manage Your Weight
Maintaining a healthy weight is a great way to help lower blood pressure. However, many people struggle with weight management. If you need to lose weight or learn how to keep it off, go back to the basics: a healthy diet and exercise. It’s easier said than done, but making smart food choices and staying physically active are the best ways for most people to manage their weight. If you are having trouble losing weight, talk to your doctor, or a qualified weight loss specialist.
2. Avoid Salty Food
One way to lower blood pressure is to make dietary changes. Not only is what you eat important for weight management, but certain foods can actually make hypertension worse. The first thing you need to do is start reading food labels to check for salt/sodium content. Salt causes the body to retain fluid, which in turn can cause high blood pressure. Guidelines for daily sodium intake range from 2,300 to 1,500 mg for most adults, but if you’re trying to manage high blood pressure, you should reduce it as much as possible. Avoid processed food and always read nutrition labels. You should also watch out for what the American Heart Association calls the Salty Six, which are common foods that have very high levels of sodium.
3. Eat More Potassium
Another dietary change that can help with managing blood pressure is eating more potassium. Potassium is known to help with hypertension by slowing down the effects of salt on the body. Choose healthy foods like bananas, dried apricots, Brussels sprouts, beets, low-fat dairy, and coconut water.
4. Stay Active
Exercise is one of the cornerstones of any healthy lifestyle, so it’s no surprise that it should be part of your routine when managing hypertension. Physical activity, especially aerobic exercise is effective at lowering blood pressure. Exercises like biking, walking, dancing, or swimming cause your blood vessels to expand and contract, which keeps them flexible and improves blood flow. The American Heart Association recommends getting at least 90-150 minutes of aerobic exercise per week. Exercise will also help with weight management, and adding weight lifting or resistance training can help with that.
5. Limit Alcohol
Reducing your alcohol consumption can help lower your blood pressure. According to the American Heart Association, men should limit themselves to two 12 oz alcoholic drinks per day, and women should only have one.
6. Stop Smoking
It’s not a new revelation that smoking is bad for your health in many ways. It is a known risk factor for heart disease and stroke and it is also linked to hypertension. Quitting is often very difficult, so talk to your doctor and find resources to help you quit.
7. Learn How to Relieve Stress
Stress is bad news for people with hypertension. Stress hormones like cortisol can make your blood vessels constrict, which can lead to spikes in blood pressure. People who are stressed are also more likely to engage in unhealthy habits like overeating, smoking, drinking alcohol, and not getting enough sleep. There are many methods you can use for relieving stress. Exercising is a good stress reliever for many people while others find practices like meditation and deep breathing helpful.
8. Stay Rested
Getting enough sleep is important to your overall health and can help with blood pressure issues. Getting the recommended 7-9 hours of sleep can prevent high blood pressure. IT can also help regulate fluctuating blood pressure, which can be as dangerous as hypertension. It can be tough to get enough sleep when keeping up with a busy schedule or just dealing with daily life. However, you can take steps that can help you get more sleep. Go to bed and wake up at the same time each day, make sure your sleep environment is comfortable and set aside time to unwind without electronic devices before bed.
At Durham Nephrology, we provide compassionate care to patients in Durham and Oxford, NC. Our team is experienced in treating patients with conditions like kidney disease and high blood pressure. If you have questions about hypertension and kidney health, call us at 919-477-3005 to talk to a staff member and make an appointment.
