Whether you have pre-hypertension or another risk factor, making certain lifestyle changes now will decrease your chance of developing hypertension in the future. According to the Mayo Clinic, controllable hypertension risk factors include being overweight, not being physically active, tobacco use, a diet high in salt and low in potassium, heavy drinking and high levels of stress.
Eat Healthier
Strive to choose healthier foods like fruits, vegetables, whole grains, fish, poultry, beans and fat-free or low-fat milk products. Limit saturated fat and total fat in your diet. Since a diet high in sodium can increase your blood pressure by causing your body to retain fluid, limit your salt intake to the daily recommended amount of 2,400 mg, which is about a teaspoon of salt. Reduce salt in your diet by limiting the amount of salt you add to foods and by paying attention to food labels.
Potassium regulates the amount of sodium in the body. If your diet is low in potassium-containing foods, then your body can retain too much sodium. Potassium-rich foods include broccoli, peas, tomatoes, potatoes, citrus fruits, cantaloupe, bananas, kiwi, prunes, apricots, milk, yogurt, chicken, salmon, cod and flounder. Drink alcohol in moderation. Women and people over 65 years of age should have a limited alcohol intake to one drink a day while men have a limited intake of two drinks a day.
Exercise and Lose Weight
Lack of physical activity cause a higher heart rate, which makes your heart work harder. Make it a habit to exercise at least 30 minutes a day. If you are unable to commit to a daily exercise program, then at least try to exercise 30 minutes a day on most days of the week. You don't have to join a gym to exercise, but instead you can just enjoy time taking a brisk walk, gardening, swimming or bicycling. With busy schedules, it's hard to find an available block of time for exercise so you can spread the time out during the day by taking three 10-minute or two 15-minute brisk walks a day.
If you lead a sedentary lifestyle, gradually increase your daily exercise as your endurance increases. Contact your physician before beginning an exercise program if you have a chronic health condition so he can advise you of any limitations. Exercising can help you lose weight if you are overweight or obese. If you are overweight the heart has to work harder circulating more blood to your tissues. According to the Mayo Clinic, you can lower your blood pressure by losing as little as 5 pounds.
Decrease Stress
Stress is everywhere and although it's not possible to completely eliminate stress from your life, you can learn techniques to help you cope with everyday stressors. Some people don't know how to properly manage stress and respond in unhealthy ways by overeating, smoking or drinking. Reduce your stress by saying no to extra tasks, maintain healthy relationships and keep a positive attitude. Coping techniques like muscle relaxation, deep breathing, guided imagery, meditation and yoga can help you deal with stress.
Stop Smoking
Nicotine increases your blood pressure by constricting the blood vessels which makes the heart have to pump harder to pass blood through the body and tobacco damages the lining of the artery walls which can cause the arteries to narrow. These action increases blood pressure. There are different ways to quit smoking including hypnosis, quitting "cold turkey," prescription medications and the use of smoking cessation aides like nicotine gum or lozenges.
References
- "Introduction to Medical-Surgical Nursing: Third Edition"; Adrianne Dill Linton PhD RN & Nancy K. Maebius PhD RN; 2003
- Mayo Clinic: Hypertension
- National Institutes of Health: Potassium in Diet
