Smart habits to beat hypertension: A guide for better health

What is hypertension?

Hypertension is the medical name for high blood pressure. Your blood pressure is the force your blood uses to push against the walls of your blood vessels as it flows through your body. This force is important—it helps your blood move to all parts of your body. But when that pressure is too high, it becomes a problem.

Doctors use a special device to measure blood pressure. When you check your blood pressure, you’ll see two numbers:

• The top number is called systolic pressure. It tells you how hard your blood pushes when your heart beats.
• The bottom number is called diastolic pressure. It shows the pressure when your heart rests between beats.

A normal blood pressure reading is around 120/80. When your readings are higher over time, your doctor may tell you that you have hypertension.
Hypertension often has no warning signs, but it can lead to serious health problems like stroke, heart disease, and kidney damage. That’s why it’s called the “silent killer.” The good news is that you can take simple steps to prevent or control it.

 

Why hypertension matters

When your blood pressure is too high, your heart works harder to pump blood. Over time, this can wear out your heart and damage your blood vessels. High blood pressure can also increase your risk for heart attack, stroke, kidney problems, and even problems with your eyesight.
The best way to protect your health is by building smart, healthy habits. Let’s look at some of the most effective ways to manage and prevent hypertension.
 

1. Eat a healthy, balanced diet

What you eat affects your blood pressure. Eating healthy foods can help lower your blood pressure and keep your heart strong.

One of the best eating plans is called the DASH diet—Dietary Approaches to Stop Hypertension. This diet is full of the foods your body needs:

• Fresh fruits and vegetables
• Whole grains
• Low-fat dairy products
• Lean meats like chicken and fish
• Nuts and beans

The Mediterranean diet is another good choice. It’s similar to DASH but includes more healthy fats from olive oil, nuts, and dairy.

Smart tips:

• Eat at least 5 servings of fruits and vegetables every day.
• Choose whole grains like brown rice and oats instead of white bread and pasta.
• Limit foods high in saturated fats, like fried food and fatty cuts of meat.

 

2. Watch your sodium (salt) intake

Too much sodium in your diet can raise your blood pressure. Many packaged and processed foods are high in salt—even if they don’t taste salty.
The American Heart Association recommends less than 2,300 milligrams (mg) of sodium per day. That’s about one teaspoon of salt. Most people eat much more than that!

High-sodium foods to limit:

• Fast food
• Canned soups
• Frozen meals
• Processed meats like bacon and sausage
• Salty snacks like chips and crackers
• Cheese and condiments like ketchup

Smart tips:

• Read nutrition labels.
• Cook fresh meals at home.
• Use herbs and spices instead of salt to add flavor

 

3. Limit alcohol

Drinking too much alcohol can raise your blood pressure. It can also make your blood pressure medicine less effective.
If you choose to drink:

• Men should have no more than 2 drinks per day.
• Women should have no more than 1 drink per day.

What’s one drink?

• 12 ounces of beer
• 5 ounces of wine
• 1.5 ounces of liquor (like whiskey or vodka)

Smart tip: Try alcohol-free days during the week or choose non-alcoholic beverages when socializing.
 

4. Get regular physical activity

Exercise is one of the best ways to lower your blood pressure. It also helps you feel better, sleep better, and have more energy.
Try to get at least 30 minutes of moderate exercise most days of the week.

Good choices include:

• Walking
• Swimming
• Dancing
• Jogging
• Biking

Also try to include muscle-strengthening exercises like lifting weights or doing pushups at least two days a week.

Smart tip: Start small. Even 10 minutes at a time can make a difference. Choose activities you enjoy so you’ll stick with them.

 

5. Quit smoking

Smoking causes your blood pressure to spike and damages your heart and blood vessels. Every time you smoke, your blood pressure goes up.
Quitting smoking is one of the best things you can do for your health.
Benefits of quitting:

• Lower blood pressure
• Reduced risk of heart attack and stroke
• Better lung health
• More energy

Smart tip: Talk to your doctor for help. Nicotine patches, gums, support groups, or prescription medications can help you quit.
 

6. Manage your stress

When you’re stressed, your body releases hormones that make your heart beat faster and your blood vessels tighten. This raises your blood pressure.
Everyone feels stress, but how you handle it matters.

Ways to manage stress:

• Go for a walk
• Listen to calming music
• Practice deep breathing or meditation
• Write in a journal
• Talk to a friend or counselor

Smart tip: Make time for yourself every day—even just 10 minutes. Regular self-care lowers stress and helps your blood pressure.
 

7. Monitor your blood pressure at home

Keeping track of your blood pressure helps you stay in control. A home blood pressure monitor lets you check your numbers between doctor visitsHow to use a monitor:

• Sit quietly for 5 minutes before checking.
• Rest your arm on a table, palm up.
• Follow the monitor’s instructions.
• Take it at the same time every day.

Smart tip: Write down your numbers or use an app. Share your readings with your doctor to help them understand how you’re doing. 
 

8. Take your medications as prescribed

If your doctor prescribes medicine to control your blood pressure, it’s important to take it exactly as directed. Don’t skip doses or stop taking it without asking your doctor.
Blood pressure medicine doesn’t cure hypertension, it helps manage it. Lifestyle changes plus medication can help you feel your best.

Smart tip: Set a daily reminder or use a pill organizer to help you remember.
 

9. Keep a healthy weight

Carrying extra weight makes your heart work harder. Even losing 5 to 10 pounds can make a big difference in your blood pressure.

Smart ways to lose weight:

• Eat smaller portions
• Choose healthy snacks
• Be more active each day
• Avoid sugary drinks and fast food

Smart tip: Make one small change at a time. Losing weight slowly and steadily is the healthiest way.
 

10. Get regular checkups

Seeing your doctor regularly helps you catch any problems early. Your doctor can help you create a plan to keep your blood pressure in a healthy range.
At your checkup, your doctor may:

• Check your blood pressure
• Review your diet and exercise habits
• Adjust your medications if needed

Smart tip: Don’t wait for symptoms. Hypertension often has none. That’s why checkups are so important.
 

You have the power to beat hypertension

Hypertension is serious, but it’s also manageable. With the right habits, you can take control of your health and avoid serious problems down the road. Start small. Each smart habit you add makes a difference.
If you already have high blood pressure or want to prevent it—Sanitas Medical Center is here to help. Our caring doctors will work with you to create a personal plan that fits your lifestyle.

Take the first step today. Call 1-844-665-4827 to schedule a visit at Sanitas Medical Center and take control of your blood pressure. Your heart—and your future—will thank you.

 

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