High blood pressure typically develops over many years, and it affects nearly everyone eventually. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your doctor to control it.[break]
Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication.
The Week talks to Dr. Mahesh Raj Ghimire, Medical Officer at the Emergency Department of Sumeru Hospital and brings you some lifestyle changes you can make to lower your blood pressure and keep it down.
Exercise for an hour daily
A great way to lower your blood pressure and combat the corrosive effects of plaque buildup is to exercise. Studies have shown that sedentary lifestyles tend to elevate blood pressure, while regular exercise can reduce it.
Exercise is effective at controlling blood pressure because it stimulates nitric oxide production. “Nitric oxide helps to keep our blood vessels open,” says Dr Ghimire. “During the early stages of plaque buildup, there’s a reduction in the amount of nitric oxide in the blood vessels. When we exercise, the accelerated pumping of our hearts forces more blood to flow through our vessels. As blood pushes its way along the lining of our vessels, the endothelial cells release more nitric oxide. This helps to open vessels and decrease pressure.”
You don’t have to spend hours in the gym to reap the healthy benefits of exercise. Walking the dog, taking the stairs instead of the elevator, even cleaning your house can increase the blood flow from your heart and through blood vessels. Make sure you incorporate some physical activity in your daily life.
Stay away from too much salt
You avoid foods high in fat and cholesterol and are exercising on a regular basis. What else can you do to stay healthy? Dr Ghimire suggests staying away from foods that contain a lot of sodium.
“Though sodium plays an essential role in regulating fluids in the body, high sodium intake is associated with higher blood pressures. A simple rule is if you can taste salt in your food, then there’s too much of it,” says Dr. Ghimire.
You can opt to use some salt substitutes or various seasonings that may add to the taste without excess salt. It might take a little while to get used to the new flavors, but you may find that food tastes better when you use less salt. Also keep a food and salt intake diary. You may be surprised at how much salt you consume each day and the diary will help you decide which foods to decrease or eliminate.
Don’t smoke. Drink less alcohol
Another way to improve your overall cardiovascular health is to quit smoking and stop drinking a lot of alcohol. While drinking in moderation doesn’t seem to have much of an impact on your heart, having more than three drinks a day may contribute to high blood pressure.
“Alcohol has been shown to raise blood pressure by interfering with the flow of blood to and from the heart. When alcohol courses through your bloodstream, it pushes blood rich in nutrients away from your heart,” says Dr. Ghimire.
Studies have shown that it’s much more difficult to control blood pressure if you drink heavily. Conversely, a reduction in alcohol consumption can help lower blood pressure.
“Nicotine, one of the thousands of chemicals found in cigarettes, causes the blood vessels to constrict. This narrowing of the vessels increases blood pressure,” he says.
Kicking a smoking habit may not be easy but the benefits of quitting are numerous. They include improved tolerance for exercise and a reduction in the risk of developing lung cancer, bladder cancer and heart disease.
Make healthy changes
Dr. Ghimire urges his patients to break those habits that threaten cardiovascular health. Adopting a more heart-healthy approach to life now can have a positive influence on your life in the years to come.
“Physical inactivity among our youth is a real problem. We need to make sure that we eat eight servings of fruits and vegetables a day, and get more exercise,” says Dr Ghimire, adding that lack of activity and increased dependence of junk food and fast food are the causes of most health woes in young people.
By making healthy lifestyle changes, including lowering sodium intake, improving diet and exercise, and reducing stress, you can lower blood pressure on your own terms.
Ideal Blood pressure
It’s important to keep your blood pressure under 140/90 mm Hg. Blood pressure higher than that is considered dangerous. If you have high blood pressure and treatment is prescribed, don’t be afraid to ask questions or get another medical opinion.
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