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5 Tips to Manage High Blood Pressure
Blood Pressure Education Month
Hypertension, also referred to as high blood pressure, can cause headaches, nosebleeds, shortness of breath, chest pain, and dizziness, and in more serious cases, can lead to heart attacks, strokes, and kidney failure. There are many modifiable causes of hypertension, and can be a result of genetic, lifestyle, and environmental factors. At CHDC, our Adult Medical team works with patients to establish a treatment plan to manage hypertension and maintain a healthy lifestyle.
Know Your Numbers
An at-home blood pressure monitor is a great tool to track your blood pressure levels on your own. The American Heart Association recommends home bp monitoring to help your care team know if treatments are working. If your blood pressure is above the normal range of 130/80, talk with your CHDC medical provider to come up with an individualized treatment plan.
Change Up Your Diet & Lifestyle
To reduce your risk of heart attack, stroke, or other health conditions, make sure you’re getting the best nutrition possible. Eat healthy foods and snacks such as fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, nuts, and legumes. Try to limit fast food, which has a lot of saturated and trans-fat in addition to sodium. Reduce smoking, alcohol consumption, and limit sodas and juices with added sugar and artificial sweeteners as well.
If you’re not sure where or how to start, check out our Nutrition Awareness Month blog from March for some helpful tips and tricks. You can use our guidelines and challenge yourself every week to make meaningful dietary and lifestyle changes.
Add Exercise to Your Routine
Getting active and exercising is a great way to control high blood pressure, manage weight gain, reduce stress, and strengthen your heart. CHDC Adult Medical provider Marqueta Smith recommends exercising for 150 minutes per week or 30 minutes a day for 5 days a week to maintain a healthy heart. You do not need to join a gym in order to exercise! Start by walking, whether it’s around your house, at a park, or around your neighborhood.
Exercise also helps to manage cholesterol, which is the buildup of plaque in the arteries. High cholesterol can contribute to high blood pressure and increase the risk of heart disease and strokes. If you are at risk of high cholesterol, watch our YouTube video about Cholesterol Education by clicking here. Marqueta shares additional information about cholesterol, what it is, why it matters, and how to take care of your heart.
Stress Less
Stress can have a negative effect on heart health. Meditation and breathing exercises are important methods to follow when experiencing stress in your life. Try "4-7-8 breathing" to calm your mind and lower your blood pressure: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this simple exercise daily for a stronger, more resilient heart.
CHDC provides behavioral health support if you need additional help navigating life's stresses. We offer a fully integrated behavioral health and medical program. CHDC’s behavioral health consultants will work with your primary care provider to develop an effective treatment plan. We walk the path with you to provide you with a better quality of life. Talk with your CHDC medical provider about our behavioral health program during your next visit.
Visit Your CHDC Provider
High blood pressure is treatable, and we’re here to help you every step of the way. From primary care and specialist referrals to managing chronic conditions like hypertension and diabetes, our team provides integrated services to keep your heart healthy. Call and make an appointment with a CHDC provider to check your blood pressure levels and see if medication is appropriate for you.
If you would like to schedule an appointment at CHDC, please call 610-326-9460 or visit our Become Our Patient page.