7 Lifestyle Habits That Help Control High Blood Pressure

High blood pressure, also called hypertension, is a common chronic condition, but because it doesn’t have symptoms in early stages, not everyone may realize that they have it. This is why high blood pressure is dubbed the silent killer.

And it’s why awareness about the condition is so important.

In recognition of Hypertension Awareness Month, Dr. Asif Aziz, Guiselle Berry, FNP, and the team at Elite Primary Care, PA, in Greenville, Texas, want to highlight seven lifestyle habits that can help you control high blood pressure.

1. Eat more fiber

A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help lower blood pressure and reduce your risk of heart disease. Fiber, in particular, is a must-have in your diet. Studies show that fiber helps promote lower blood pressure, but it also benefits individuals with diabetes and metabolic syndrome.

You can find fiber in foods such as 100% whole grains, fruits and vegetables, beans, split peas, lentils, and nuts.

2. Watch your sodium intake

The DASH diet — Dietary Approaches to Stop Hypertension — is an eating plan that focuses on limiting sodium. While your body needs sodium, too much of it can draw more water into your blood vessels and increase your blood pressure.

Limit sodium intake by avoiding processed foods 一 even canned vegetable soup is a high source of sodium 一 and choose fresh, whole foods prepared with minimal added salt. You can add flavor without salt by using fresh herbs or spices.

3. Exercise daily

Exercise can help lower your blood pressure, and it can help you maintain a healthy weight, which is also good for managing hypertension. Aim for 75 minutes of vigorous exercise each week, or 150 minutes of moderate-intensity exercise each week.

If your schedule is tight, keep in mind that you can get the same benefit whether you exercise for one 30-minute session or three 10-minute sessions.

4. Practice good sleep hygiene

Poor sleep quality and insufficient sleep duration (less than six hours) have been linked to high blood pressure. Aim for seven to nine hours of quality sleep per night. 

If you don’t have a good sleep routine, you can try:

• Going  to bed at the same time every night
• Exercising in the morning (it helps set your circadian rhythm)
• Avoiding blue lights (TV and phone screens) for 1-2 hours before bed
• Sleeping in a cool, dark room (blackout curtains can help)
• Avoiding sleeping on your back, which can exacerbate sleep apnea 

Tip: If you like to read on your phone or tablet before bed, switch your device into night mode. The amber lights of night mode don’t disrupt your circadian rhythm like blue lights do.

5. Quit smoking

Smoking and exposure to tobacco smoke can constrict your blood vessels and raise your blood pressure. If you currently smoke, consider smoking cessation. 

If you need help quitting, try the Yes Quit quitline from the Texas Department of State Health Services, or  let us know. We’re more than happy to help you start your smoking cessation journey.

6. Practice stress management techniques

Chronic stress can elevate your blood pressure. Stress-reducing techniques include deep breathing exercises, meditation, yoga, and mindfulness practices, but that’s just the tip of the iceberg. 

Spending quiet time engaging in your favorite hobby, such as reading, art, or knitting, can also be very soothing. Time management also helps reduce the stress of rushing from place to place.

7. Reduce alcohol consumption

Limit alcohol intake to moderate levels, which is defined as one drink or less per day for women and two drinks or less per day for men.

Take a stand against hypertension this month

In honor of Hypertension Awareness Month, what can you do this May to help control your high blood pressure? Even the smallest changes can have a big impact on your heart health! 

As primary care providers, we can help you manage this condition whether you need help losing weight, making healthy choice modifications, or, if needed, getting started with medication to manage hypertension. Give us a call at 903-437-9212 or click here to make an appointment online.