7 Lifestyle Changes That Help Treat High Blood Pressure
High blood pressure doesn’t always come with symptoms, but it can quietly strain your heart and blood vessels. High blood pressure raises the risk of heart disease, stroke, and other serious health issues.
The good news is you can take control of your blood pressure by starting with small, steady changes to your daily routine.
Here at the office of Melanchton A. Mangoba, M.D., in Riverside, California, we support patients with comprehensive primary care services and recommend lifestyle steps to help you reduce blood pressure levels.
Read on to learn why blood pressure is something you should pay attention to and how to help keep it in check.
Why blood pressure matters
Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps. Pressure that stays too high over time can damage your arteries and force your heart to work harder than it should. That’s when problems start — usually without warning signs.
Making a few lifestyle changes can lower your risk and help you feel better in the process.
1. Know what puts you at risk
Some risk factors, like genetics, are out of your control. But you can address other factors, including your activity level, weight, eating habits, and stress. Even small changes in these areas can make a meaningful impact.
Being aware of your risk is a powerful first step. If high blood pressure runs in your family or your numbers are creeping up, now’s a good time to pay closer attention.
2. Eat well and watch your salt intake
A diet rich in fruits, vegetables, whole grains, and lean proteins helps support heart health. Limit salty foods, processed snacks, and high-sodium restaurant meals, which can cause your body to retain fluid and raise your blood pressure.
Also, moderate your alcohol intake; too much can raise your numbers over time.
3. Move more
Regular movement helps your heart stay strong and improves circulation. It doesn’t have to be intense. Even a brisk walk or a few minutes of stretching each day can make a difference. The CDC recommends about 30 minutes of physical activity most days of the week.
4. Manage stress
Stress can contribute to high blood pressure, so finding ways to relax is critical. Whether through yoga, breathing exercises, or quiet time without screens, carving out moments to recharge supports your mental and physical health.
5. Maintain a healthy weight
Carrying extra weight can put additional pressure on your heart and blood vessels. Losing even a small amount, even 5-10 pounds, can help lower your blood pressure. It’s not about being perfect. It’s about finding sustainable habits that work for your body and lifestyle.
6. Cut out tobacco
Smoking damages the arteries and increases the risk of heart problems. If you smoke, quitting is one of the best things you can do for your health. Ask us about medications or support programs to help you quit for good.
7. Stay aware of your numbers
Get your blood pressure checked regularly, especially if you’re at risk. Home monitors are widely available, and we can help you understand your readings and what they mean for your health. Make your annual checkup a priority.
Schedule an appointment with Dr. Mangoba by phone or online today if you have questions about your blood pressure. We can help you manage optimal health.