Hypertension #3 - Following some healthy guidelines
If you have high blood pressure, now is the time to make lifestyle changes to lower your blood pressure and protect your heart and arteries.
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A few suggestions on how to live better with high blood pressure
If you have high blood pressure, now is the time to make lifestyle changes to lower your blood pressure and protect your heart and arteries. In addition to medication and medical care, eating healthy, being physically active and following some simple guidelines will all help to lower your blood pressure [1].
Eat healthier
Obesity is one of the main risk factors for hypertension, as is excessive consumption of alcohol or salty foods (click here for a short reminder of the risk factors). In order to lose weight, it is therefore necessary to introduce changes in your diet and lifestyle that you can maintain over the long term. In other words, it is more a question of introducing new habits into your lifestyle than of following a strict diet. It is essential to set realistic and reasonable goals. In fact, no food is strictly forbidden. However, some foods contain a lot of salt or fat, which can be deposited in the arteries and clog them. If the arteries are clogged, the blood has difficulty passing and the blood pressure increases. It is therefore advisable to comply with the recommendations of the following food pyramid [2].
The goal is to achieve a body mass index (BMI = weight (kg) / height (m)2) of less than 25 kg/m2 or, otherwise, a 10% decrease in initial weight. Alcohol consumption should also be restricted to 25ml/day for men and 15ml/day for women. Salt intake should be limited to 6g/day [3].
Engage in a physical activity on a regular basis
Physical activity is defined as any movement that involves the muscles of the body, causes them to contract and increases energy expenditure. Physical activity can be carried out in your daily life. It includes a wide range of activities such as walking, gardening, cleaning, climbing stairs, as well as leisure and sports activities [4].
Why do we need to be physically active?
At least 30 minutes of continuous physical activity every day is essential to maintain your heart in a good shape. It improves circulation, slows your heart rate, increases oxygen levels and lowers cholesterol levels in your blood [5].
What activities can I do?
It is recommended to practice 30 minutes of brisk walking, or its equivalent, every day. Some examples are:
- Gardening
- Cleaning the house
- Running
- Cycling
- Dancing
- Doing home improvements
- Playing soccer
- Playing tennis
Follow some simple guidelines
While eating healthier and exercising regularly are two good ways to reduce hypertension, there are many ways to better live with hypertension [6] :
- I eat a balanced diet: I eat 5 fruits and vegetables a day, fish 2 or 3 times a week and avoid animal based fats.
- I exercise: I do at least 30 minutes of physical activity, at best every day, if not at least 3 times a week.
- I eat less salty : I do not add salt to my dishes, I reduce my consumption of salty dishes. I cook with herbs and spices
- If my doctor prescribed me a treatment, I follow it correctly by taking my treatment every day and respecting the prescribed doses.
- If I smoke, I quit completely to protect my arteries and my health.
- I drink less: I reduce my alcohol consumption to 2 units per day if I am a woman, 3 if I am a man, giving preference to red wine.
- I reduce stress, thanks to relaxation, breathing, meditation techniques…
- I sleep well: my nights last about 7h30 and I go to bed at regular hours.
- I am happy: I laugh and seek a happy moment at least once a day.
- I communicate: I don’t isolate myself and I communicate with those around me.
These few rules will help to reduce your hypertension and thus reduce your risk of developing complications from your disease
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