Manage Your Blood Pressure for a Healthier Heart
The American Heart Association (AHA) offers Life's Essential 8™
for navigating care of your heart. The essentials include a section devoted
to maintaining normal blood pressure, as nearly half of U.S. adults have
hypertension.
According to the AHA, a normal blood pressure reading should register below
120/80. High blood pressure is a risk factor for heart attacks, coronary
disease and stroke, as well as being linked to cognitive decline and dementia.
Improve heart and brain health by making lifestyle adjustments such as
eating healthier, exercising, reducing or eliminating alcohol, de-stressing
and sleeping more.
Anyone can develop high blood pressure at any age. Check your blood pressure
regularly and talk with your doctor about underlying health conditions
such as diabetes, sleep apnea, being overweight and thyroid problems.
Here are ways to manage your blood pressure:
DASH your diet.
The Dietary Approaches to Stop Hypertension (DASH) eating plan developed
by the National Institutes of Health ranks as the best heart-healthy diet.
It emphasizes fruits, vegetables, whole grains, low-fat dairy, poultry,
fish, nuts and legumes. DASH limits saturated fats, red meat, alcohol,
sodium and added sugar.
Be aware of energy or weight-loss supplements that can raise blood pressure.
Licorice root supplements taken for digestive health cause the body to
retain sodium, leading to high blood pressure. Discuss supplements you
are taking with your healthcare provider.
2. Get moving.
Physical activity strengthens the heart muscle, improves blood flow, lowers
blood pressure and cholesterol, and reduces stress.
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes
of physical activity weekly for adults. Try to stretch before any exercise.
It literally stretches blood vessels, which reduces stiffness and lowers
blood pressure.
3. Breathe in, breathe out.
Breathing is both an involuntary body reflex and voluntary action. In other
words, you can control your breath.
High-intensity breathing during aerobic exercise creates resistance when
you inhale, which can lead to lower blood pressure. Slower, controlled
breath work during yoga and tai chi also has the same result.
4. Manage stress.
Reducing stress is essential for heart health and to lower blood pressure.
Take long mindful walks, find a hobby, set aside time to do nothing, practice
yoga or meditate.
Whatever you do, be mindful, which can be effective for lowering blood
pressure. Apply mindfulness during meals so you are aware of what and
how much you eat. Avoid watching TV or scrolling when eating.
5. Get some sleep.
Lack of sleep can increase blood pressure. The AHA recommends 7 to 9 hours
of sleep per night for adults.
- Establish consistent sleep and wake routines;
- Turn off screens 30–60 minutes before going to bed;
- Adjust thermostats, noise machines and shades to block distractions;
- Avoid large meals, caffeine and alcohol near bedtime;
- Practice deep-breathing exercises;
- Spend time outside in the sun during the day to regulate the internal clock.
For resources on improving lifestyle health, contact Thibodaux Regional
Wellness Education Center, 985.493.4765.