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Tips for Lowering Your Blood Pressure

Tips for Lowering Your Blood Pressure

Over one third of Americans have high blood pressure. It’s a very common condition, but it doesn’t have noticeable warning signs and you may not know you have it until you get your blood pressure taken at the doctor’s office.

When high blood pressure is left undiagnosed and untreated, it can increase your risk of serious health complications like heart disease, heart attack, and stroke. The good news is that high blood pressure is treatable and there are lots of ways to lower your blood pressure naturally.

Our team at Medical Associates Of North Texas specializes in managing chronic conditions, including high blood pressure. We take a comprehensive approach to blood pressure management, and treatment often begins with some healthy lifestyle changes.

Here are some of our best tips for lowering your blood pressure, whether you’ve been diagnosed with high blood pressure or you’re hoping to avoid a future diagnosis.

Eat a balanced diet

Did you know that the food you eat directly impacts your heart health and your blood pressure? It’s true! Foods that are high in sodium (salt) and trans fats, like processed foods and fast foods, are linked to higher blood pressure.

On the other hand, healthier foods can boost heart health and lower your blood pressure. To improve your blood pressure, eat a balanced diet that contains:

Alcohol can also raise your blood pressure. Enjoying alcoholic drinks in moderation is generally okay, but don’t exceed one drink per day if you’re a woman, or two if you’re a man.

Quit smoking

Smoking cigarettes is a major risk factor for heart disease, the number one cause of death for women and men in the United States. Smoking damages your lungs and your heart, and it’s also linked to high blood pressure.

Quitting smoking isn’t easy, but doing it can make a significant difference for your health. Even if you’ve smoked for years, it’s never too late to quit. In fact, heart health begins improving within a few days after your last cigarette — and your blood pressure improves too.

Prioritize exercise

Next to eating a healthy diet, regular exercise is one of the best ways to lower your blood pressure naturally. Getting at least 30 minutes of physical activity most days of the week can increase heart health and lower high blood pressure.

Try aerobic activities like walking, jogging, biking, or swimming. For some people, incorporating regular exercise can be just as effective for lowering blood pressure as some blood pressure medications.

Maintain a healthy weight

Being overweight or obese puts increased strain on your heart, and that extra weight can also contribute to high blood pressure. Our team at Medical Associates Of North Texas can help you learn what your ideal body weight is, and determine if your weight could be negatively impacting your blood pressure.

If you’re overweight, we offer personalized weight loss programs to help you achieve a healthy weight and lower your blood pressure. If you’re already at a healthy weight, we can help you maintain it and improve your heart health.

High blood pressure can pose a risk to your overall well-being, but there’s a lot you can do to protect your health. Find out more about lifestyle changes to lower high blood pressure, as well as other options like blood pressure medication, to manage your condition. Call our Fort Worth, Texas, office at 972-695-8053 or send us a message online.

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