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5 Lifestyle Changes to Reduce Your Risk of Hypertension

5 Lifestyle Changes to Reduce Your Risk of Hypertension

Hypertension is a long-term condition in which blood pressure levels remain consistently high. Your risk of developing chronic health conditions rises dramatically if your blood pressure is not properly managed.

At CHW Cares in New York City, New York, our team works closely with men and women to reduce your risk of stroke, heart attack, and other possible repercussions of uncontrolled hypertension.

Our providers can assist you in making the necessary lifestyle changes to maintain a healthy blood pressure, reduce your reliance on blood pressure medications, and protect you from long-term health complications.

Hypertension: A quick overview

Blood pressure is the force of your blood against the walls of your arteries, the vessels that carry blood from your heart to the rest of your body. As you go about your day, your blood pressure naturally rises and falls, but for some people, it can stay high all day.

Hypertension is divided into two types: arterial and venous hypertension.

Primary hypertension is defined as a rise in blood pressure above normal that occurs gradually over time.

Secondary hypertension is high blood pressure caused by underlying causes such as:

Unfortunately, hypertension usually doesn’t cause any symptoms until the arteries and heart have already been damaged. As a result, it's critical to have regular blood pressure checks, especially if you have a personal history of high blood pressure or a family history of the disease.

Five lifestyle changes to cut hypertension

You can do things on your own to lower your blood pressure.

Our team suggests the following five lifestyle changes to help lower blood pressure and potentially reduce the need for hypertension medications:

Maintain a healthy weight

Excess weight places undue strain on your body, including your arteries. As you gain weight, your blood pressure is likely to rise as well.

Speak with our team about weight-loss resources you can use to increase your daily exercise and incorporate more healthy, fresh foods into your diet. Losing a modest amount of weight — as few as 10 pounds — significantly improves blood pressure.

Move your body

Daily exercise is essential not only for achieving a healthy weight, but also for maintaining proper blood flow through your blood vessels.

Getting at least 30 minutes of physical activity per day can significantly lower your blood pressure. To better manage existing high blood pressure and prevent hypertension in the future, try aerobic exercise, such as walking, swimming, or dancing.

Consume alcohol in moderation

Drinking too much alcohol can raise your blood pressure. If you're already taking hypertension medication, drinking alcohol can make your medicine less effective at controlling your blood pressure.

Keep an eye on your stress levels

Chronic, unmanaged stress is detrimental to your mind and body. Among other things, stress can cause your blood pressure to rise.

Stress can worsen hypertension and increase your risk of stroke and heart attack if you're already not eating well, smoking, or drinking too much alcohol.

Don't forget regular blood pressure checks

Because you can have high blood pressure for years without realizing it, it's critical to have regular physical exams during which your blood pressure is checked.

The CHW Cares team provides both women's and men's health care that is comprehensive and preventive.

Take charge of your blood pressure with our practical tips, and work with our team to improve your blood pressure and your health. To get started, call our Washington Heights office to schedule a visit with one of our providers. We offer in-person and telehealth visits.

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