Spotlight Video | Lifestyle Changes To Control Your Blood Pressure | John W. Schaeffer, MD

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John Schaeffer Cardiologist Lorain, OH

Dr. John Schaeffer is a cardiologist practicing in Amherst, Ohio. Dr. Schaeffer specializes in diagnosing, monitoring, and treating diseases or conditions of the heart and blood vessels and the cardiovascular system. These conditions include heart attacks, heart murmurs, coronary heart disease, and hypertension. Dr.... more

Lifestyle Changes to Control Your Blood Pressure

High blood pressure, or hypertension, is a common condition that can lead to serious health complications if left untreated. Fortunately, many lifestyle changes can help manage blood pressure levels effectively. Here are some strategies to consider:

  1. Maintain a Healthy Weight: Being overweight or obese increases the risk of hypertension. Losing even a small amount of weight can significantly lower blood pressure.
  2. Adopt a Healthy Diet: Eating a diet rich in fruits, vegetables, whole grains, and lean proteins while limiting salt, saturated fats, and processed foods can help control blood pressure. The DASH (Dietary Approaches to Stop Hypertension) diet is particularly effective for this purpose.
  3. Exercise Regularly: Engaging in regular physical activity, such as brisk walking, jogging, cycling, or swimming, can help lower blood pressure. Aim for at least 150 minutes of moderate-intensity exercise per week.
  4. Limit Alcohol Intake: Excessive alcohol consumption can raise blood pressure. Men should limit themselves to two drinks per day, while women should limit themselves to one drink per day.
  5. Quit Smoking: Smoking damages blood vessels and increases the risk of hypertension. Quitting smoking can lead to significant improvements in blood pressure and overall cardiovascular health.
  6. Reduce Stress: Chronic stress can contribute to high blood pressure. Practice relaxation techniques such as deep breathing, meditation, yoga, or tai chi to help manage stress levels.
  7. Get an Adequate Amount of Sleep: Poor sleep quality or insufficient sleep can raise blood pressure. Aim for 7-9 hours of quality sleep per night to promote optimal blood pressure levels.
  8. Monitor Your Blood Pressure: Regularly monitor your blood pressure at home and keep track of your readings. This can help you and your healthcare provider identify any changes and adjust your treatment plan accordingly.

By making these lifestyle changes, you can effectively control your blood pressure and reduce your risk of hypertension-related complications. Remember to consult with your healthcare provider before making any significant changes to your lifestyle or treatment plan.

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