Spotlight Video | Lifestyle Changes To Control Your Blood Pressure | Davey M. Perrin, MD

Expert Author
Dr. Davey Perrin Family Practitioner Ennis, TX

Dr. Perrin is an accomplished family physician who was previously associated with Ferris Family Medicine for the past thirty years. Effective April 1, 2023, She separated from Ferris Family Medicine to own and operate her own clinic, BLUEBONNET FAMILY MEDICINE HEALTH & WELLNESS CLINIC in Ennis, Texas with a secondary... more

High blood pressure, or hypertension, is a common health concern that, when left unaddressed, can lead to serious complications. Fortunately, there are effective lifestyle changes you can embrace to help manage and control your blood pressure. Here's a guide to making positive lifestyle adjustments:

1. Mindful Eating:

  • Reduce Sodium Intake: Lower your salt consumption by choosing fresh, whole foods over processed ones. Opt for herbs and spices for flavor.
  • Embrace a Balanced Diet: Prioritize fruits, vegetables, whole grains, lean proteins, and healthy fats. This Dietary Approaches to Stop Hypertension (DASH) can significantly impact blood pressure.

2. Maintain a Healthy Weight:

  • Regular Exercise: Engage in physical activity most days of the week. Aim for at least 150 minutes of moderate-intensity exercise per week, combining aerobic and strength training.

3. Limit Alcohol Intake:

  • Moderation is Key: If you consume alcohol, do so in moderation. For most adults, this means up to one drink per day for women and up to two drinks per day for men.

4. Quit Smoking:

  • Immediate Benefits: Quitting smoking offers almost immediate benefits to your cardiovascular health. Seek support from friends, family, or a smoking cessation program.

5. Manage Stress:

  • Relaxation Techniques: Incorporate stress-management techniques such as deep breathing, meditation, or yoga into your routine. Adequate sleep is also crucial for stress reduction.

6. Monitor Your Blood Pressure:

  • Regular Check-ups: Regularly check your blood pressure at home or at a healthcare provider's office. This helps you stay informed about your numbers and allows for early intervention if needed.

7. Limit Caffeine Intake:

  • Know Your Sensitivity: Understand how caffeine affects you. While some people are more sensitive to its effects, others may tolerate it well. Adjust your intake accordingly.

8. Stay Hydrated:

  • Adequate Water Intake: Ensure you stay well-hydrated. Water supports overall health and helps your body regulate blood pressure.

9. Limit Processed Foods:

  • Read Labels: Processed foods often contain hidden sodium and unhealthy fats. Be mindful of food labels and choose whole, nutrient-dense options.

10. Medication Adherence:

  • Follow Medical Advice: If prescribed medication, take it as directed by your healthcare provider. Be open about any concerns or side effects.

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