Hypertension is an incredibly common yet often poorly managed condition throughout the Australian population.
Blood pressure encompasses the pressure of blood against the walls of your arteries as it is pumped around your body and fluctuates regularly throughout the day. Hypertension or high blood pressure is a consistently elevated blood pressure level. This condition is a key risk factor for heart disease, so its management is critical to both our cardiovascular health and overall wellbeing.
Fortunately, there are a number of simple yet powerful changes you can make to reduce your risk of developing hypertension or as a means of managing the existing condition.
Below we share with you our top five ways to better manage hypertension.
1. Eating Healthy
Eating a nutritious range of foods while avoiding processed options is one of the most effective ways to manage hypertension. Adopting a healthier diet can improve not only blood pressure, but also your weight and cholesterol, improving overall health outcomes. Dietary changes may include reducing your salt intake, avoiding saturated and trans fats, and cutting back on alcohol – As these have been linked to increased blood pressure. But remember, it’s not just about what you remove from your diet; it’s also about what you add in. Incorporate plenty of leafy greens, vegetables, lean proteins, and whole grains into your diet to support your health.1
2. Engage in Physical Activity
Regular physical activity is another crucial component of managing hypertension. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Don’t think of exercise as a chore. Find an activity you love, whether it be walking, cycling, swimming, or dancing, and turn it into an enjoyable routine. Exercise not only helps lower blood pressure but also improves overall cardiovascular health, promotes weight loss, and reduces stress.2
3. Reduce Stress
It has been found that chronic stress can greatly contribute to hypertension and other health problems. Stress can feel overwhelming, but you have the power to manage it. Practices such as controlled breathing, meditation, yoga, journaling or practicing mindfulness can help you relax and lower your stress levels. Additionally, engaging in hobbies, spending time with loved ones, and maintaining a healthy work-life balance are great ways to manage stress.
4. Ensure you Get Enough Sleep
Getting quality sleep is essential for maintaining healthy blood pressure levels. Aim for 7-9 hours of uninterrupted sleep each night. Poor sleep patterns and sleep deprivation can lead to elevated blood pressure. Establish a regular bedtime routine, create a comfortable sleeping environment, and limit your screen time before bed to improve your sleep quality.
5. Book a Checkup With a Health Professional
Regular checkups with a healthcare provider are crucial for monitoring your blood pressure and provide insights beyond just your blood pressure, offering a comprehensive view of your well-being. Your healthcare professional can provide personalised guidance on managing hypertension and may recommend medication if necessary. It is essential to follow their advice and take any prescribed medications as directed.
Hypertension is a prevalent condition in Australia, but it’s not a sentence to poor health. By making simple yet impactful lifestyle changes, including adopting a healthier diet, engaging in regular physical activity, prioritizing sleep, reducing stress, and seeking guidance from a health professional, you can effectively manage high blood pressure and reduce your risk of heart disease.
Changes like these are not just about treating hypertension; but serve as important building blocks for an overall healthier and happier life.
Disclaimer This information is general and not conclusive. Follow any guidelines and advice from your doctor or specialist, health care, or multidisciplinary team, for your personalised patient-centred needs and care. Inquire about a patient advocate group regarding your specific needs. Call 000 if you are experiencing chest pain.
To find a GP or a Cardiologist near you, visit www.hopeforhearts.com.au
Connect the Docs www.connectthedocs.com.au is a medical marketing agency specialising in therapy awareness campaigns, educating medical professionals and patients about common conditions.