Controlling Blood Pressure

Center for Family Medicine Blog | Controlling Blood Pressure

Maintaining a healthy blood pressure is essential to good health at all stages of life, and becomes more important as we age. Many proven methods exist to reduce and maintain a healthy blood pressure, but the crucial first step is to have the support of a doctor. Now is a great time to schedule a check-up if you have not had one recently! In the meantime, the experts at the Mayo Clinic provide some helpful tips to improve and maintain this critical aspect of health.

1. Quit Smoking.

It’s never too late to quit. From teenagers to octogenarians, putting down the cigarettes can always increase life expectancy and corresponds to an over-all increase in health, as well as a reduction in blood pressure.

2. Follow a Healthy Diet.

Eating a reduced sodium, low-fat diet can substantially reduce blood pressure in those that need improvement. Avoid processed, heavily salted high-fat foods and replace them with healthier options like lean meats, whole grains, low-fat dairy, plenty of fruits and vegetables, and legumes. It’s not only possible your pressure will improve, you can also lose some extra weight. Maintaining a healthy weight is also essential to keeping blood pressure in check. 

3. Exercise!

This is one of the most important recommendations, as regular exercise is important not only for weight and blood pressure control, but for mobility and well-being. Choose activities that you will enjoy and will continue such as walking, swimming or a sport of your choice.

4. Reduce Stress.

It cannot be overstated: maintaining a peaceful attitude is important. It isn’t necessary to spend hours practicing yoga (Unless you enjoy it!), but some time spent daily quietly focused on breathing and relaxing will have a good impact on blood pressure. 

5. See your Doctor.

Seeing your doctor for regular check-ups is essential, especially if you’ve already been diagnosed with an issue such as high blood pressure. A good family doctor can prescribe you medication if necessary, and work with you to create an individualized plan for maintaining good pressure, and good health for life.

With a few lifestyle changes and the help of your doctor, it’s possible to reduce and maintain blood pressure to a healthy level. The suggestions listed above not only have the potential to help regulate blood pressure, but to increase health and vitality at any age!