High blood pressure (hypertension) can go unnoticed for years but may eventually cause irreversible damage to your heart, arteries, and overall health. The good news? Keeping your blood pressure in check is simpler than you might think.
Our team at Chesapeake Wellness Center, with offices in Cecilton and Elkton, Maryland, enjoys making good health easy for our patients.
From medications for managing chronic disease to lifestyle changes that prevent conditions from worsening, we’re happy to provide the treatment and guidance you need to succeed.
Here are some practical and sustainable habits to help you maintain healthy blood pressure levels.
You’ve heard it so often because it’s true: You are what you eat. A heart-healthy diet is essential for controlling blood pressure and protecting cardiovascular health.
And it doesn’t have to be tasteless or boring to meet recommended guidelines. The DASH diet includes vegetables, fruits, whole grains, and lean proteins.
Limiting processed and packaged foods, often high in sodium, can help reduce your salt intake. You can also help counter the effects of sodium by adding potassium-rich foods like bananas, spinach, and sweet potatoes to your menu.
Walking briskly, swimming, or cycling for 30 minutes most days can help strengthen your heart and regulate blood pressure. Strength training twice a week can further support heart health.
Excess pounds strain heart and blood vessels, increasing the risk of hypertension. If you’re overweight, losing 5%–10% of your body weight can significantly improve blood pressure.
We recommend you avoid highly restrictive diets and adopt a balanced, nutritious approach to weight management.
Chronic stress can make it hard to enjoy life. It also contributes to high blood pressure. Thus, we recommend making stress management essential by practicing relaxation.
Deep breathing exercises, progressive muscle relaxation, and yoga can help. Engaging in hobbies you enjoy provides a mental break and reduces stress.
Medical experts continue to discover how essential restful sleep is to good health. Poor sleep habits can affect many vital functions, including your immune system, concentration, and ability to lose weight. It’s also linked to high blood pressure.
Sleeping well for 7–9 hours nightly can overcome these adverse effects. Establishing a bedtime routine and avoiding heavy meals, extended screen time, or sorting through stressful problems like work deadlines for 2-4 hours before bed can help.
Excess alcohol can contribute to elevated blood pressure. Current guidelines recommend one drink per day for women and two for men.
Smoking stiffens blood vessels, raises blood pressure, and increases your risk of heart disease and stroke. Consider nicotine replacement therapies, counseling, or support groups to help quit smoking.
You won’t typically feel a blood pressure spike, so tracking your readings at home is important. Digital monitors are convenient and easy to use. Many provide logs that help you record your successes.
Regular checkups ensure that your blood pressure is well-managed and allow for adjustments in treatment if necessary.
Schedule a visit at Chesapeake Wellness Center today by calling the office near you or requesting an appointment online.
