Prioritize regular exercise; aim for at least 150 minutes of moderate-intensity aerobic activity weekly. Include strength training twice a week. This combination improves cardiovascular health and reduces stress hormones.
Dietary Changes for Better Health
Adopt a DASH diet (Dietary Approaches to Stop Hypertension). Focus on fruits, vegetables, whole grains, lean protein, and low-fat dairy. Limit sodium intake to less than 2,300 milligrams daily. Increase potassium-rich foods like bananas and sweet potatoes. These changes directly impact blood pressure.
Manage stress through mindfulness techniques like meditation or deep breathing exercises. Practice relaxation methods for 10-20 minutes daily. These techniques reduce cortisol levels, a key stress hormone linked to high blood pressure and anxiety.
Prioritize quality sleep. Aim for 7-9 hours of uninterrupted sleep nightly. Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your bedroom is dark, quiet, and cool. Sleep deprivation exacerbates both blood pressure and anxiety.
Maintain a healthy weight. Excess weight strains the cardiovascular system and contributes to hypertension. Consult a doctor or registered dietitian to develop a safe and effective weight management plan. Losing even a small amount of weight can significantly improve your health.
Limit alcohol consumption. Excessive alcohol intake raises blood pressure. If you drink, do so in moderation–no more than one drink per day for women and two for men. Consider abstaining entirely.
Quit smoking. Smoking damages blood vessels and increases blood pressure. Seek support to help you quit. Many resources are available to assist in this crucial step.
Regularly monitor your blood pressure. Use a home blood pressure monitor and track your readings. Share your results with your doctor during checkups. Early detection of issues allows for timely intervention.
