From the Blog

Managing your high blood pressure

If you have been diagnosed with high blood pressure, you may worry and wonder what treatment options are available to you to lower your blood pressure. There are medications your provider and prescribe that can assist you in lowering your blood pressure, but there are also lifestyle changes you can make to control your blood pressure, and possibly not have to take medication at all.

taking blood pressure

Lifestyle changes

Try making some of these lifestyle changes to better your overall health and reduce your high blood pressure. And remember, it's important to talk to your provider about changing your routine, habits, and lifestyle so that they can better assist and guide you. 

Lose some extra weight you may be carrying around. As your weight increases, sometimes so can your blood pressure. Being overweight can affect your overall health and lead to a rise in your blood pressure. Talk to your provider about what a heathy goal weight would be for you.

Increase your exercise. Regular physical activity can help to lower your blood pressure. Cardio and strength training are great ways to get in your exercise, but you can also try low-impact, aerobic exercises including:

  • walking
  • jogging
  • cycling
  • swimming
  • dancing

Have a well-balanced, healthy diet. Having a healthy and nutritionally-balanced that is rich in whole grains, vegetables, and low-fat dairy products can help to lower blood pressure. Changing your diet can be a tough challenge, so try tracking what you eat and reading your labels when you're out grocery shopping. 

Reduce the amount of sodium in your diet. Reducing the amount of sodium in your diet can help lower your blood pressure and improve your overall heart health. Easy ways to reduce your sodium intake include:

  • Consuming smaller amounts of processed foods
  • Avoid adding extra salt to your food
  • Read nutritional labels to track sodium 

No smoking. There are many ways smoking can harm you, and increasing your blood pressure is one of them. Quitting smoking can lower blood pressure while also improving overall health.

Monitor the stress in your life. Chronic, long-term stress can contribute to high blood pressure. Use stress monitoring tips to keep your blood pressure at a safe level like:

  • Relax
  • Don't focus on things you can't control
  • Make time for activities that you enjoy

Talking to a provider about high blood pressure

When lifestyle and nutrition changes don't lower your high blood pressure, or if you are unsure why you might be experiencing high blood pressure, it might be time to talk to a primary care provider. Our team of physicians and nurse practitioners in LMPN Family Medicine can work with you to help you find safe and effective ways to lower your blood pressure, that are personalized to your health. Call (574) 722-4921 to make an appointment. 

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TOPICS: Family medicine