8 Lifestyle Habits to Prevent, Improve, or Reverse Hypertension

High blood pressure is among the most significant health risks you can develop, but many people are unaware of their blood pressure readings or how to prevent or manage the condition. Here at Heart Care, we take pride in helping residents of Frisco, Texas, and beyond take control of their heart health. Shahnaz Begum, MD, FACC, can work with you to preserve and improve your heart health, including hypertension. 

Is it possible to prevent hypertension?

Some people have a genetic predisposition to developing high blood pressure. Others rely on medications that can raise their blood pressure. But in general, most people can take steps to dramatically reduce their risk of hypertension. 

Living a healthy lifestyle is key to preventing high blood pressure. Staying active, choosing healthy foods, and avoiding bad habits like smoking or excessive drinking are all part of the process. 

It’s important to note that few health issues are easier to track than your blood pressure. Not only are blood pressure readings part of virtually every medical visit, but you can also track your blood pressure on your own using a high-quality at-home monitoring system, which costs less than a nice restaurant meal. 

Even if you are at a healthy weight and have no known health issues, tracking your blood pressure is important. If you keep a record of your blood pressure readings, you’ll be able to see if you’re nearing hypertension, and have time to take action before you reach a dangerous level. 

8 Ways to improve your blood pressure and potentially reverse hypertension

Once you’ve been diagnosed with hypertension, taking action is absolutely critical. The more healthy changes you can make, the better your chances of improving hypertension over time. 

1. Find the right medication

Medication can help, especially if your blood pressure is extremely high. Dr. Begum works closely with you to find the right drug therapy and can adjust your medication as needed over time. 

2. Eat more fruits and vegetables

Even if you make no other changes to your diet, adding a significant volume of fruit and vegetables to your daily nutrition can help lower your blood pressure. Try a variety of options and preparations, and don’t forget that frozen produce is convenient and affordable.

3. Improve your sleep quality

Restful sleep is critical to your health and can help you manage high blood pressure. Take a look at your current habits and environment to identify areas where improvements can be made. Sometimes something as simple as a new pillow or lowering the temperature at night can help you rest more deeply. 

4. Manage stress more effectively

Stress is an inevitable part of life, and certain phases can be more stressful than others. Consider trying activities like yoga, meditation, or taking up new hobbies to help you reach and maintain a calm state. Working with a therapist or counselor is a great way to learn new stress management techniques. 

5. Pay attention to your cholesterol and blood sugar

High cholesterol and high blood sugar are significant contributors to heart problems. Changing your eating habits and increasing your exercise can help with both, and in turn, help keep your blood pressure within a healthy range. 

6. Avoid excessive sodium

Sodium comes in many different forms, and you might be surprised to learn that the salt you add at the table is probably not where most of your daily sodium intake is coming from. Fast food, canned foods, and highly processed foods have incredibly high sodium content, so replacing these with healthy home-cooked meals will drastically reduce your sodium intake.  

7. Keep an eye on alcohol consumption

If you consume multiple alcoholic beverages over a normal week, you may want to take a close look at how your drinking patterns could influence your overall health. Current research suggests that frequent drinking can have a serious negative impact on your health. 

Try to reduce your alcohol intake, and don’t be afraid of reaching out for help if you struggle to cut back on your own. 

8. Reach and maintain a healthy weight

If this sounds like the same old advice, that’s because it’s good advice that has been the frontline suggestion on managing hypertension for decades. Being overweight or obese places enormous strain on your organs and systems, which is why even minimal weight loss is a powerful way to improve hypertension. 

When you’re ready to begin, the team at Heart Care is here to help. Reach out online or by phone today to schedule your visit.