Half of adults in the United States have hypertension (high blood pressure), which can become life-threatening when left untreated.
From choosing heart-healthier foods and staying active to managing stress and getting enough sleep, healthy habits can keep your blood pressure in check before it becomes problematic. Think of it as a long-term investment in your health, one step, one workout, and one balanced meal at a time.
See Stuart Felzer, MD, FACP, at Premium Healthcare in Wilmington, Delaware, for blood pressure screening and a personalized treatment plan.
Here are eight simple lifestyle changes that can help prevent or treat hypertension.
Exercise is one of the best ways to optimize heart health and keep blood pressure in check. Move your body at least 30-60 minutes daily and choose activities you enjoy. Consider hiking, swimming, cycling, jogging, and/or weightlifting.
Adopt a diet rich in fruits, vegetables, fish, poultry, calcium-rich dairy or plant alternatives, whole grains, and legumes. Include heart-healthy fats found in nuts, seeds, avocadoes, olive oil, and avocado oil.
Limit sodium, processed meats, highly processed snack foods, and saturated fats found in high-fat meats.
High stress levels can increase your risk of hypertension and heart problems. Though you can’t always avoid stressful situations, consider stress-reduction techniques like yoga, massage, meditation, deep breathing, and tai chi.
Alcohol can also raise blood pressure. If you do drink, do so in moderation. That means one drink for women and two for men.
Carrying excess weight is a major risk factor for hypertension and chronic diseases.
Dr. Felzer offers medically supervised weight loss to help our patients achieve their target weights. If you need weight loss medication to lessen your appetite and cravings, we offer prescriptions to people who qualify.
Tobacco use can injure your blood vessel walls and speed up artery hardening, which can lead to increased blood pressure and a higher risk of a heart attack. If you smoke and have a hard time quitting, we offer smoking cessation assistance.
Poor sleep can increase your risk of heart disease, as it often takes a toll on blood pressure. Prioritize good sleep by allowing yourself 7-9 hours each night.
If you struggle to sleep soundly, try sleeping in a dark and cool room, using a sound machine or fan, and going to bed at the same time each night. Avoid alcohol, smoking, caffeine, and napping late in the day.
See Dr. Felzer at our concierge internal medicine practice to monitor your blood pressure and take the appropriate steps to reduce it when necessary.
You can also check your blood pressure at home with remote patient monitoring to track it between medical appointments. Call us right away if your home measurements are consistently high.
If a healthy lifestyle alone doesn’t effectively manage your blood pressure, Dr. Felzer offers blood pressure-lowering medications. He follows up to ensure your levels stay within a healthy range and adjusts your medication as needed.
Dr. Felzer can also help you manage high cholesterol, diabetes, and other chronic diseases. Premium Healthcare specializes in preventive care, keeping you as healthy as possible with a low risk of medical complications.
Contact us at Premium Healthcare in Wilmington, Delaware, by phone or online today to schedule a physical and hypertension screening.
