5 Lifestyle Interventions to Battle Hypertension

Hypertension, commonly known as high blood pressure, is a catalyst for heart disease and stroke, two of the leading causes of death in the United States. Nearly half of the adults in the US have high blood pressure and only one quarter of those are properly managing their condition.  In a previous blog, we shared the risk factors for developing hypertension. Here, we will provide tips on how lifestyle tweaks can free us from the grip of this ‘silent killer’.

Lifestyle interventions to manage or prevent hypertension

Eating a Balanced Diet

Maintaining a heart-healthy diet is pivotal for managing blood pressure and safeguarding against heart-related ailments. That is why you should prioritize a balanced intake of nutrient-dense foods such as vibrant fruits, verdant vegetables, hearty whole grains, and lean sources of protein like poultry and fish. In addition to these, you should also consider embracing wholesome options like nuts, legumes, and healthy oils (olive oil, avocado, coconut) to fuel your body. One strategic way you can incorporate the above is by adopting the DASH eating plan. DASH stands for Dietary Approaches to Stop Hypertension. As the name suggests, this eating plan is specifically designed to help manage blood pressure. It emphasizes consuming the nutrient-rich foods mentioned above. Additionally, the plan encourages limiting the intake of red meat, sodium (salt), sweets, added sugars, and sugary beverages. To find out more about the type of ingredients you should incorporate to fight hypertension, check out our blog: 7 Hypertension Fighters in Your Kitchen. To incorporate the DASH diet, you should consider collaborating with household members to craft and savor nourishing meals at home. In situations where you wish to dine out, you should consider nutritious selections.

Stay Active
Regular physical activity is essential for fighting off hypertension. It can also help you manage your weight and stress levels while strengthening the heart. The exercise you do does not necessarily have to be intense – even moderate activities like brisk walking yield significant benefits when performed consistently. Aim to engage in at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of physical activity of moderate intensity. And make sure you’re not sitting – walk around the house while you are on the phone, fidget while standing in line and don’t stand still. It may annoy those around you but your body will thank you.

Weight Management
Did you know that even modest reductions in weight can do wonders for your blood pressure levels? A review by Mertens and Gaal (2012) found that modest weight loss can normalize blood pressure levels, even without reaching ideal weight. Modest weight loss involves a drop in baseline weight by 5 to 10% and this has been validated by numerous studies.

This study Stamler et al. (1987) investigated the effects of nutritional interventions with weight loss on blood pressure levels. The study involved patients who were on drug treatment to manage hypertension. The patients were assigned to three different groups and subjected to different conditions:

• Group 1: Discontinued the treatment and made nutritional modifications, including reducing calories, salt, and alcohol consumption as part of their diet.
• Group 2: Discontinued the treatment but did not make any nutritional changes.
• Group 3: Continued the treatment but did not make any nutritional changes.

The study lasted for four years, and participants from each group were followed up at the termination of the study.

It was revealed that 30% of the patients in Group 1 maintained a modest weight loss of 4.5 kg (10 lbs.), with the group’s mean weight loss being 1.8 kg (4 lbs.). Group 1 also reported a modest reduction in alcohol intake and sodium consumption by 36%. With these changes, 39% of the patients in Group 1 maintained normal blood pressure levels without drug therapy.

In Group 2, where patients did not incorporate any nutritional weight management strategies, only 5% maintained normal blood pressure levels in the absence of drug therapy.

These studies demonstrate the potential of nutritional interventions and weight loss as an alternative to drug therapy for managing hypertension.

Follow a sleep schedule
Not getting quality sleep can wreak havoc on your blood vessels. Poor sleep is characterized by receiving fewer than six hours of sleep per night over several weeks. It is very important to address the source of poor quality sleep and put plans in place to improve it. Common reasons could include:

• Sleep apnea, a sleep disorder characterized by pauses in breathing during sleep
  • Restless leg syndrome, a neurological disorder characterized by an uncontrollable urge to move your legs
  • Insomnia

Talk to your provider about getting a sleep assessment as it may help identify the root of your problem. If your sleep is not impacted by such conditions, you can use some common tips for better sleep. These include:

• Maintaining a consistent sleep schedule
• Creating a tranquil sleep environment – check out our blog on how to create a Sleep Sanctuary
• Engaging in relaxing activities like a warm bath prior to bed
• Not going to bed with an empty or overly full stomach
• Limiting daytime naps to around 30 minutes

Avoid stress
Chronic emotional stress can contribute to high blood pressure. That is why recognizing stressors such as work, family dynamics, or health issues, and actively managing them is necessary.

• Simplify schedules and avoid multi-tasking
• Set priorities and learn to say NO to additional responsibilities
• Focus on issues within one’s control and let go of the rest. Trying to control everything is a battle you can’t win and a waste of energy when you really can’t change the outcome. And things you can control are: how you interact with your family/friends, how you take care of your physical and mental health, how you spend your down time, and knowing when to ask for help.
• Engage in leisure activities like arts and crafts, baking, cooking, dancing, singing, sports or whatever will help you decompress.
• Practice gratitude and have appreciation for others. To learn more about the wonders of gratitude, check out our article: The Power of Gratitude in Attracting Health and Happiness. Also check out our article: 5 Tips for Managing Stress, for a more detailed understanding on how to avoid stress.

In conclusion, each small adjustment towards healthier living makes a difference so let’s keep calm and fight hypertension!