Are you living with hypertension? Well, you’re not alone. According to NHANES, 70% of adults aged 65+ experience chronic hypertension. Hypertension is a condition where the force of the blood against the artery walls is too high. Higher blood pressure levels conduit an increased risk for heart attacks, chest pains, cardiac diseases, strokes, and many other health issues. 

If you have hypertension, it is crucial to monitor blood pressure levels regularly. Check out our selection of blood pressure monitors that will help you with this!

Blood Pressure Monitors

 

There are many ways one can manage their hypertension. Here are a few strategies one can implement in their day-to-day life that can help prevent hypertension from getting worse. 

Manage Stress

When a person is stressed out, their blood pressure levels climb upward. And that’s not something anyone wants! Some strategies to lower stress-induced hypertension include deep breathing, aromatherapy, and daily exercise. Healthline has a full list of strategies for stress relief that you can read here

Shake the Salt Habit

According to Harvard Health, a person with climbing or high blood pressure should include just a teaspoon of salt in their daily diet. This is because, as we all know, sodium increases blood pressure levels. There are many ways to limit sodium consumption; here are a few ideas. 

 

  • Read the nutrition label before you eat. People don’t always realize that certain foods are loaded with salt, and if they would know, they might not eat it as often. Examples include some soups, tomato and pasta sauces, and, many times, pizza and Chinese food.
  • Don’t keep a salt shaker at the table during meals. Oftentimes, people shake some salt into their bowl without even thinking twice; not having a salt shaker by the table can prevent this. 
  • Try other spices and herbs. There are so many different flavorful options; instead of adding salt, try something new! There’s oregano, rosemary, cardamom, and lots more. Lemon juice can also be used instead of salt in some recipes, since, like salt, it brings out the flavor of the food. 
  • Speak to a health professional about whether or not a salt substitute can work for you.

Exercise Regularly

Aerobic exercises (i.e. walking, cycling, jogging etc.) can lower blood pressure significantly when done consistently for a half hour a day most days a week. Strength training exercises can also help; it’s best to be in touch with a professional who is aware of your strengths and capabilities and can develop an exercise routine that’s customized to be ideal for you.

Include the Right Foods in Your Diet

There are many foods which are actually beneficial for those with high blood pressure, and can help bring it down. Beets and spinach are both high in nitrates, which seem to keep blood vessels healthy, and also (perhaps as a result) lower blood pressure. Flax seeds, Greek yogurt, pistachios, citrus fruit and leafy greens can also conduit better blood pressure levels. 

 

These are some techniques that can help you to lower those blood pressure levels. Do you feel it’s going to be hard to implement all of these tips into your daily routine? Take it slowly; do it one at a time. When you feel you have one technique under your belt, you can start with the next. And if you feel you can only make one or two changes in your life; more than that is too much for you, that’s okay, too! You know what you can handle – do what you can, don’t stretch yourself too far past your limits. Stay healthy, everyone!