4 Lifestyle Habits for Improving Your Blood Pressure

You’re unlikely to have any symptoms with high blood pressure. But the “silent killer” slowly damages your blood vessels and organs, increasing your risk of health complications like heart and kidney disease. 

Though there’s no cure for high blood pressure, lifestyle changes can improve your numbers and may even help you reduce or eliminate the need for blood pressure medication.

At Houston Family MD, our family medicine physician, Dr. Ranjit Grewal, takes an integrative approach to care. We believe in providing you with the tools to manage your own health.

Here, we’re going to share with you some simple lifestyle habits you can incorporate into your daily routine to improve your blood pressure. 

1. Cut back on sodium

Taking the salt shaker off the table is one of the easiest things you can do to improve your blood pressure. 

Too much sodium in your blood increases fluid retention and raises your blood pressure. Cutting out even a small amount of sodium in your diet makes a big difference.

Swapping out processed foods for fresh foods also helps lower sodium in your diet. Instead of frozen french fries, roast your own potatoes. Instead of crackers or pretzels, snack on fresh fruit and veggies. 

When using prepared or packaged foods, look for low-sodium versions.

2. Add potassium-rich foods

Potassium helps balance the sodium levels in your blood cells. Adding more potassium-rich foods to your diet helps your body get rid of the excess sodium and lowers blood pressure. 

During your next grocery run, add some of these potassium-rich foods to your cart:

These potassium-rich foods offer many health benefits, though you may need to be careful about eating too much potassium if you have a problem with your kidneys. If you’re not sure about what you can and can’t eat, we can help.

3. Drop those extra pounds

Carrying extra weight stresses many parts of your body, including your heart and blood vessels. Being overweight or obese is a risk factor for high blood pressure. 

Losing weight, even as little as 10% of your current weight, makes a big difference in your blood pressure numbers. We know how hard it is to lose weight and keep it off, which is why we offer a medical weight loss program that provides the support and tools you need to succeed. 

4. Walk 30 minutes five days a week

Regular physical activity is a healthy lifestyle habit that offers many benefits. In addition to improving your blood pressure, exercise helps you maintain a healthy weight, lowers stress levels, and strengthens your bones.

The Centers for Disease Control and Prevention recommends adults aim for 30 minutes of moderate intensity physical activity five days a week, such as a brisk walk, bike ride, or gardening.

Your lifestyle choices have a major impact on your health and well-being. A few simple changes can make a significant difference. Let us help you design your healthy life plan. Call our office in Cypress, Texas, or book an appointment online today. 

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