The treatment of high blood pressure usually involves medication, which is an effective way to reduce the risk of heart disease. However, lifestyle changes can also help maintain healthy blood pressure levels and prevent the need for medication. Unless blood pressure reaches critical levels, medication is usually only prescribed after some time. For people with elevated or stage 1 hypertension, focusing on lifestyle modifications becomes crucial.
Setting the Baseline
Normal blood pressure is typically defined as being less than 120/80 mm Hg. If your systolic reading (the top number) is between 120 to 129 mm Hg with a diastolic pressure (the bottom number) of less than 80 mm Hg, your blood pressure is termed as elevated. If your systolic pressure consistently reads between 130 and 139, or your diastolic pressure reads between 80 and 89, you have high blood pressure (stage 1 hypertension). However, it’s essential to understand that target numbers may vary based on your health and individual goals, which should be determined in consultation with a healthcare professional.
Holistic Lifestyle Management
Adopting and maintaining a healthy lifestyle is crucial to managing blood pressure effectively, regardless of the need for medication. Embracing a lifestyle-oriented approach can empower you to take control of your health. If you feel hesitant to rely on medication, remember that resistance can serve as a motivation to make significant lifestyle changes. If medication is necessary, achieving your blood pressure goals may eventually allow you to take a ‘drug holiday.’ By making consistent lifestyle changes, you can also prevent the need for higher doses or additional medications.
Best Natural Methods for Achieving a Healthy Blood Pressure
Pivotal lifestyle changes wield substantial influence over blood pressure. These encompass foundational elements of healthy living: diet, exercise, and weight control, alongside sodium limitation, alcohol moderation, and stress management. Prioritizing the most impactful modifications, guided by professional advice, ensures a focused and sustainable approach.
Diet:
While plant-based diets are often recommended, recent studies highlight the substantial impact of the Dietary Approaches to Stop Hypertension (DASH) diet. Emphasizing fruits, vegetables, lean proteins, nuts, seeds, and whole grains while limiting fatty cuts of red meat, high-sodium, and sugary foods proves beneficial.
Exercise:
To stay healthy, it is recommended that you get at least 150 minutes of moderate-intensity exercise every week and various activities are encouraged. Any exercise, whether joining a club, hiring a personal trainer, or incorporating daily movements, is advantageous.
Weight:
Even a modest increase in weight can elevate blood pressure. Prioritizing a healthy diet and increased physical activity aids weight management.
Sodium:
Reducing sodium intake, predominantly from processed foods, can significantly improve blood pressure. Opting for low-sodium alternatives is advisable.
Alcohol:
Limiting alcohol consumption to no more than two standard drinks per day is recommended. Reducing alcohol intake further is ideal for blood pressure maintenance.
Stress:
Stress management is pivotal, as chronic stress can contribute to inflammation and hormonal imbalances that elevate blood pressure. Techniques such as relaxation deep breathing and meditation promote overall well-being.
Balancing these lifestyle changes in consultation with healthcare professionals offers a comprehensive and practical approach to maintaining optimal blood pressure levels.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.
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