How to lower blood pressure is a great concern for those who have hypertension
Hypertension, also known as high blood pressure, affects approximately 1.13 billion people worldwide, according to the World Health Organization (WHO). It occurs when the force of blood against the artery walls is consistently too high, increasing the risk of heart disease, stroke, and kidney damage. The implications surrounding it, is the main reason why it is termed a ‘chronic condition’.
At United Wellness Pharmacy, we understand the importance of encouraging individuals to manage their cardiovascular health effectively and guiding them on how to do so.
We’ll explore practical tips and examples to help you or your loved ones manage hypertension. These are some of the methods that can help, in addition to information given to you by your healthcare provider.
It is important to note that high blood pressure is not a death sentence, however it is important to live a healthy lifestyle where living with it concerned. Here are a few tips to help
Take in Nutritious Diet
Individuals with such condition must consume diets rich in fruits, vegetables, whole grains, and lean proteins.
According to the American Heart Association (AHA), the Dietary Approaches to Stop Hypertension (DASH) diet has been shown to significantly help. The DASH diet has been shown to lower systolic blood pressure by an average of 5.5 mm Hg and diastolic blood pressure by 3 mm Hg.
Examples are:
- fruits, vegetables, and whole grains
- Diary products that have low or zero-fat
- Fish, poultry, beans, nuts, and vegetable oils
- Also, reduce foods that are high in saturated fats and added sugars
Exercise Regularly
A key player when it comes to living healthy is awareness of methods that can help improve our overall health. Exercising is one of them. Therefore, engaging in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week can improve cardiovascular health.
Avoid being stressed out
Stress can cause quite a lot of mishaps in the human body, so it is important for one to engage in relaxing activities such as meditation, deep breathing, and yoga. These can greatly help. Chronic stress is a significant risk factor for hypertension. As humans, we must learn to practice mindfulness. This could be in form of hobbies, and spending time in nature.
Regularly Monitor Your Blood Pressure
Regular monitoring of blood pressure is crucial for managing hypertension and preventing complications.
The American College of Cardiology (ACC) recommends self-monitoring at home using a reliable blood pressure monitor.
For individuals with hypertension or those at risk of developing it, it’s generally recommended to monitor blood pressure regularly. The frequency of monitoring can vary depending on factors such as the severity of hypertension, the stability of blood pressure control, and individual’s overall health status or medical history. However, a common recommendation is to check blood pressure at least once a week or as advised by a healthcare professional.
Building a Support Network
Establishing a strong support network is great for maintaining a good well-being. Research published in the Journal of Hypertension suggests that social support can help regulate blood pressure and adherence to treatment plans. Seeking support from family, friends, healthcare professionals, and online communities can provide encouragement, guidance, and empathy on the journey to better health.
At United Wellness, we’re committed to supporting you on your journey to better health and well-being. Visit our pharmacy near you today to speak with our team of trained Pharmacists and health professionals.
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