5 Lifestyle Changes That Can Lower Your Blood Pressure
Have you ever wondered if there are simple lifestyle medicine changes you can make to improve your blood pressure? As a board-certified lifestyle medicine physician, I’ve seen firsthand how targeted lifestyle changes can transform health—especially when it comes to managing blood pressure.
If you're concerned about your blood pressure, you're not alone. High blood pressure, also known as hypertension, is a common health condition that affects millions of people worldwide, including nearly 78 million Americans. According to the Global Burden of Disease Study, hypertension is the primary risk factor for death globally. It can increase the risk of heart disease, stroke, and other serious health complications, with nine million people a year worldwide losing their lives because of it. The good news? Through the principles of lifestyle medicine, you can incorporate several evidence-based changes into your daily routine to help lower your blood pressure and improve your overall well-being.
This article will discuss five simple lifestyle changes that can help control blood pressure. These changes include incorporating more plant-based foods, reducing sodium intake, regular exercise, managing stress levels, and maintaining a healthy weight. Implementing these changes can reduce the risk of hypertension-related complications and improve your cardiovascular health.
Incorporate More Plant-Based Foods into Your Diet: Did you know that a plant-based diet can positively impact your blood pressure? Foods that are rich in nitrates can help open and relax our blood arteries, such as dark leafy greens. Hibiscus tea, beetroot, and flaxseeds are other examples of foods that can drop blood pressure as well. These nutrient-rich foods contain vitamins, minerals like potassium, and antioxidants that promote heart health and help lower blood pressure.
Reduce Sodium Intake: Excessive sodium consumption is a common cause of high blood pressure. You can significantly reduce your intake by cutting back on processed and packaged foods (not just table salt) often loaded with sodium. Surveys have shown foods like chicken, pizza, and bread are among the highest in sodium-containing foods. Instead, choose fresh, whole foods and flavor your meals with herbs, spices, and natural seasonings. Your taste buds may need some time to adjust, but your blood pressure will thank you!
Get Moving with Regular Exercise: Physical activity is great for overall health and plays a crucial role in managing blood pressure. Regular exercise, such as brisk walking, jogging, cycling, or swimming, can help lower blood pressure by strengthening your heart and improving circulation. Aim for at least 150 minutes of moderate-intensity exercise per week and enjoy the benefits of a healthier blood pressure.
Manage Stress Levels: Chronic stress can significantly impact blood pressure. Finding effective ways to manage stress is essential for maintaining a healthy lifestyle. Consider incorporating stress-reducing activities into your daily routine, such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Taking time for self-care can help lower your blood pressure and improve your overall well-being.
Maintain a Healthy Weight: Maintaining a healthy weight is crucial for managing healthy blood pressure. Excess weight puts strain on your heart (as well as other internal organs if it shows up as visceral fat) and increases the risk of developing hypertension. You can achieve and maintain a healthy weight by adopting a balanced and nutritious diet, engaging in regular physical activity, and avoiding smoking and other risky substances. This can help lower your blood pressure and reduce the risk of related health complications.
I know that the idea of lowering your blood pressure can feel overwhelming. But as a lifestyle medicine physician, I want you to know that you can make a positive change in your life. This is your friendly reminder to check your blood pressure at your nearby pharmacy, or schedule a visit with a physician near you. Consulting a lifestyle medicine specialist can provide tailored, professional guidance on how to embrace these five simple lifestyle changes—empowering you to take control of your health and improve your well-being.
Remember, it's not about making drastic changes overnight. It's about taking small steps every day towards a healthier lifestyle. Celebrate every little victory along the way and be proud of yourself for making the effort. So, let's start this journey together, one step at a time. You deserve to live a life filled with vitality and good health. Start today and embrace a healthier lifestyle for a happier, healthier you! You've got this!
Thrive here and now!
About the author:
Dr. Colin Zhu, Board-Certified in Family Practice and Lifestyle Medicine, is a plant-based chef and health coach trained at the Natural Gourmet Institute for Health & Culinary Arts and Institute for Integrative Nutrition. As a practicing lifestyle medicine physician, he launched www.thechefdoc.co, an online wellness platform in 2017, authored "Thrive Medicine," and hosts the Thrive Bites podcast.
