Older African American Man
Your daily habits can make a real difference in keeping your blood pressure in check. When a healthy lifestyle keeps your numbers under control, you may be able to avoid, postpone, or cut back on blood pressure medications. Below are five lifestyle adjustments you can start making now to bring your blood pressure down and keep it there.
- Shed the extra pounds: Blood pressure tends to climb as weight goes up. Extra weight can also interfere with your breathing during sleep — a condition called sleep apnea — which can push your blood pressure higher still. Keep an eye on your waistline as well: excess belly fat raises your risk of high blood pressure (hypertension). As a general guide, men should keep their waist at 40 inches (102 centimeters) or less, and women should aim for no more than 35 inches.
- Exercise: Aim for at least 30 minutes of activity for 5 days per week. And be consistent, as if you stop, your blood pressure may rise again. Even a regular brisk walk may lower your blood pressure.
- Follow a healthy eating plan. You already know the basics: whole grains, fruits, vegetables, and low-fat dairy. Keep saturated fat and cholesterol in check, too. Consider trying the eating approach known as the DASH diet (Dietary Approaches to Stop Hypertension).
- Keep an eye on sodium. Cap your daily intake at 2,300 milligrams (mg). If you are more salt-sensitive — including African-Americans, anyone over 51, and people with high blood pressure, diabetes, or chronic kidney disease — aim for 1,500 mg a day or less. A few practical tips: check food labels, cut back on processed foods, and skip the salt shaker (reach for herbs or spices instead). Many people find it easier to ease into a lower-sodium diet by reducing gradually.
- Mind your alcohol intake. Drinking beyond moderate amounts can raise your blood pressure. If you do drink, keep it to no more than one standard drink per day.
I’m Dr. Michael Hunter. Want to learn more? Click the word Wellness at the top of the page. If this post was helpful, head to the comment section and tick the follow blog box. Thank you!
