Maintain Your Blood Pressure in a Healthy Range

Often referred to as the silent killer and medically known as hypertension, high blood pressure typically shows no symptoms while significantly increasing the risk of heart disease, kidney failure, and cardiac failure. Even though medication is in some cases necessary, there are natural steps you can take before you rush to medical prescriptions.

This blog is your reminder to maintain your health by adopting small, sustainable habits that can positively impact your lifestyle.

Follow a Diet That Your Heart Loves

You’ve probably heard the expression ‘Muscles aren’t made in the gym, but in the kitchen.’ The same logic applies to blood pressure. The food we eat can either support our cardiovascular system or stress it out.

It’s true that sodium is essential for various bodily functions, but excessive intake can contribute to high blood pressure. According to the National Institutes of Health, diets loaded with sodium are linked to hypertension. Everyone reacts differently to salt, so it’s advised to stay cautious and moderate your sprinkles of salt.

By taking charge in the kitchen, you’re building a strong foundation for optimal heart health.

Here’s what you can do:

• Cook fresh meals at home
• Add herbs, citrus, and spices for flavor instead of salt
• Increase intake of potassium

Stay Physically Active

In 2023, the British Journal of Sports Medicine shared a meta-analysis of nearly 300 random trials and 15,000+ participants. Over the course of two weeks, individuals were assigned to either a specific exercise or no exercise at all. By the end of the study, exercises were found to be effective in lowering resting blood pressure.

While it’s impossible to determine which type of exercise is best for blood pressure, it’s clear that working out is the most beneficial for overall health. Whether it’s walking, jogging, swimming, or weightlifting, consistent movement has benefits that go far beyond physical appearance:

1. Helps regulate blood pressure
2. Improves cardiovascular health
3. Reduces stress and boosts mood

Prioritize Quality Sleep

Even if you sleep the recommended hours, inconsistent sleep patterns may still raise your risk for high blood pressure. Research shows that both sleep quantity and quality play a crucial role in maintaining heart health. The American Heart Association recommends 7 to 9 hours of uninterrupted sleep per night for most adults.

Tips for better sleep:

• Create a calming bedtime routine
• Limit screen time at least one hour before bed
• Keep your bedroom cool, quiet, and dark

Monitor Your Blood Pressure at Home

With a blood pressure apparatus in hand, keeping track of your numbers from the comfort of your home is a proactive way to understand your body and contributes to heart attack prevention.

Daily blood pressure checks can help detect patterns, evaluate the effectiveness of lifestyle changes, and indicate when a heart specialist is needed.

When to Seek a Cardiologist’s Support

Lifestyle changes can significantly improve your blood pressure; however, they aren’t enough on their own in case of advanced cardiovascular issues. If your readings remain elevated or if you’re unsure about the next steps, consult your healthcare provider.

At al-Fardan Medical, we’re here to offer you the medical care and support you need for a healthy future.