Lifestyle Changes and Hypertension_ What’s Safe for Adults


Hypertension is a pretty common health issue among adults. In fact, 1.28 billion adults within the age range of 30–79 years have hypertension. Around 47% of these adults with hypertension didn’t know they had the condition.


The good thing is that as technology progresses, multiple treatments and remedies are now available for adults with hypertension. However, visiting your doctor for a diagnosis is the first thing to do to get a suitable treatment. This way, you can avail yourself of the safest remedies tailored to your condition and underlying health issues.

Besides doctor-prescribed medicines and treatment, you must also consider safe, natural lifestyle changes, which you should mention to your doctor. Explore your options for natural remedies below and ask a health expert whether these options are safe for you.

Managing High Blood Pressure Without Medication

Many adults with high blood pressure or hypertension take prescription drugs like Cozaar, Benicar, Edarbi, Atacand, and Avapro, among many other angiotensin II receptor blockers. Patients would Grab Cozaar Coupons and find other ways to save on such medications.

Tahere are alternative remedies that would only require effort and commitment from the patient rather than money for maintenance. Of course, these natural remedies can only be applicable with a doctor’s order and recommendations.


Reduce Sodium Intake

The effects of sodium on blood pressure vary in different people. The prescribed amount of sodium you can consume should be 2,300 milligrams a day or less. For most adults, it is recommended to take a lower sodium intake of 1,500 milligrams a day or less. Because of the high production of prepared and processed foods, many adults are prone to excessive sodium intake.

Good thing there are effective ways to avoid this. For instance, you can look for food products with low sodium levels by reading food labels. Of course, you must avoid processed foods since these products contain large amounts of sodium, which is necessary during processing.

When cooking, you should also use herbs and spices instead of salt to add flavor to your dishes. Cooking your own meals also allows you to control the amount of salt you put in your food.

Control Your Weight

When your weight increases, your blood pressure also rises. Making efforts to lose weight is one of the most effective lifestyle changes for a healthier heart.

A 2016 study reveals that losing 5% of your body weight can lower high blood pressure. It is even more effective when supplemented by regular exercise. By maintaining a healthy weight, your blood vessels can expand and contract normally, allowing the left ventricle of the heart to execute its job properly which is to pump blood.


Drink Moderately

Chronic health conditions like high blood pressure can be caused by excessive alcohol consumption. Some research suggests that alcohol may protect the heart. However, the adverse effects could offset this benefit.

The suggested alcohol intake for women is less than a cup and two cups maximum for men. Drinking more than this recommended amount may raise blood pressure and reduce the effectiveness of your medications.

Avoid Getting Stressed

Stress is a significant contributor to high blood pressure. It may be challenging to determine the proper stress-reduction techniques. However, everything must be much simpler if you first identify the stress triggers and find ways to manage them.

Some generic stress-management techniques include making time for enjoyable activities like hobbies and support groups. Practicing gratitude can also help manage your stress. Most importantly, let go of the things you can’t control and dedicate your energy to things you can manage.

Exercise Regularly

Exercising regularly helps you maintain a healthy heart, making it more efficient in pumping blood and lowering the blood pressure in your arteries. For adults, it is recommended to spend 150 minutes of moderate exercise per week. This can also be translated to 75 minutes of vigorous exercise a week. Going beyond this duration can also reduce blood pressure even further.


Consume Foods Rich in Potassium

Potassium can counteract the effects of sodium on your blood pressure. Aim for 3,500 milligrams to 5,000 milligrams of potassium a day. Include fresh, whole foods in your diet to ensure sufficient potassium daily intake. These foods include fruits, vegetables, dairy, tuna, salmon, nuts, seeds, and beans, among other potassium-rich foods.

Get Enough Sleep

It is also essential to get enough sleep every night. It is revealed that getting fewer than six hours of sleep in several weeks can contribute to high blood pressure. If you have trouble sleeping, you should visit your doctor and seek treatment.

Some practical tips like sticking to a sleep schedule, creating a restful space, watching what you eat and drink, and limiting naps can help you achieve a healthy range of seven to nine hours of sleep a day.

Final Thoughts

Our lifestyle can significantly influence our health. We can avoid chronic conditions like hypertension if we become more aware of our lifestyle and make necessary changes. These efforts can yield positive effects, as they can lower blood pressure to safer levels, giving you peace of mind. By consulting your doctor about these lifestyle changes, you will be able to determine which ones are safe to practice, allowing you to proactively participate in keeping your heart and entire body healthy.

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