Hypertension is invisible most of the time, yet it is one of the leading causes of heart disease and stroke. The bright side is that you can do it cheaply and without much change. Here are the six tiny lifestyle changes you can make today:
1. Move Your Body Regularly
Exercising every day is among the many advantages. This motion helps strengthen your heart muscles. The stronger the heart, the less force is required to pump it, reducing the amount of pressure in your arteries.
You may do anything you want to be active. Cycling, jungle trekking, or even taking a dancing class are just a few examples. The goal is to get out and be active at a moderate intensity for about 30 minutes, at least five days a week. In general, the American Heart Association suggests you should aim for 150 minutes per week.
2. Eat in a Way That Supports Your Heart
The food you eat is one of the major determinants of your blood pressure. Maintaining control over your body requires you to eat a lot of fresh fruits, vegetables, whole grains, and lean protein. If you eat a lot of salt and junk food, your numbers will skyrocket.
One of the natural ways to lower blood pressure is through the DASH diet, which is often recommended. You don’t need to adhere strictly to the schedule; in fact, any number of shifts is beneficial. Use herbs instead of salt; eat nuts instead of chips as a snack. All of these elements add up.
3. Manage Stress Before It Piles Up
Stress is not simply a state of mind. Stress affects your entire body. For instance, when you’re stressed out, your blood pressure will go up. This will become a chronic issue if not addressed.
When you find something that helps you relax, your numbers return to baseline. It may be deep breathing, mindfulness or a few quiet minutes each day. According to Mayo Clinic research, these mini breaks can lower your blood pressure and help you deal with stress more effectively.
4. Maintain a Healthy Weight
When you put on pounds, your heart has to work harder to pump blood; that extra effort increases what is called intravascular pressure. In other words, the larger your excess weight, the greater the pressure you place on.
Per the CDC, you only need to lose 5–10% of your body weight in order for some serious pressure-lowering to happen. Little in this case could be as little as one less sugary drink, portions that are a bit smaller or a 20-minute walk each day.
5. Drink Less Alcohol and Quit Smoking
Both drinking and smoking are associated with higher blood pressure. Alcohol is number one because it raises your numbers, but smoking inflicts damage on your blood vessels.
Experts advise women to have no more than one drink a day and men no more than two drinks a day, so make sure you keep track of how much you are drinking. Quitting smoking should be an absolute; as soon as you stop, your health starts to get better. For one thing—in just a few hours of stopping, changes occur in your heart and blood flow.
6. Get Enough Sleep Every Night
Not getting enough sleep can make it harder to control your blood pressure. Every night, try to get between 7 and 9 hours of excellent sleep.
The Sleep Foundation found a link between not getting enough sleep and high blood pressure. Get to bed at the same time every night to get a good night’s rest. Also, stay away from screens for at least an hour before bed, and make sure your bedroom is cool, dark, and quiet.
Small Habits Add Up Over Time
Try not to make too many big changes at once. Instead, start small and work your way up. Before you do anything else, pick one or two of the steps above that you think will be the easiest to follow. You can move on to bigger things once it becomes a habit. You and your heart will feel the change after some time and work.
