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New Year, New You: 5 Steps to Lower Your Blood Pressure
The start of a new year brings fresh motivation to improve your health. If you have hypertension (high blood pressure), you’re not alone — nearly half of American adults deal with this condition, and many don’t even know they have it.
At Maryland Medical First P.A. in Parkville, Maryland, Narender Bharaj, MD, and our team want to help you understand the most effective ways to lower your blood pressure and keep it down. These five steps can help you lower your numbers and protect your heart for the long term.
1. Cut back on salt without sacrificing flavor
Most Americans consume about 3,400 milligrams of sodium daily — way more than the recommended 2,300 milligrams. Your blood pressure responds quickly when you reduce sodium intake, often dropping within weeks.
The challenge is that most salt doesn’t come from your shaker. About 70% of the sodium you eat comes from packaged and restaurant foods. Bread, pizza, cold cuts, and canned soups are major culprits.
Start reading nutrition labels and compare brands — you’ll find huge differences in sodium content for similar products. When cooking, replace salt with garlic, lemon juice, herbs, or spices that add flavor without raising your blood pressure.
2. Move more, even in small ways
Regular physical activity makes your heart stronger, so it doesn’t have to work as hard to pump blood through your body.
You don’t need to join a gym or run marathons. Even moderate exercise, such as brisk walking, can lower your blood pressure enough to significantly improve your health.
Here’s how to fit more movement into your daily routine:
- Park farther from building entrances
- Take the stairs instead of the elevator
- Walk around your neighborhood after dinner
- Do household chores at a faster pace
- Stand up and move during TV commercial breaks
Aim for 150 minutes of moderate activity each week, about 30-minute sessions five days a week.
3. Lose weight if you need to
Your blood pressure often rises as your weight increases. Carrying extra weight also increases the risk of sleep apnea, which in turn raises blood pressure further.
Fortunately, losing even a small amount of weight can help. For every pound you lose, your blood pressure can drop by about 1 mm Hg. Losing 10 pounds could mean a 10-point reduction in your systolic pressure.
Sustainable changes like smaller portion sizes, cutting back on sugar-sweetened drinks, and eating more vegetables add up over time. Dr. Bharaj can help you set realistic weight loss goals based on your overall health.
4. Limit alcohol and quit smoking
Drinking too much alcohol raises your blood pressure and can interfere with blood pressure medications. Moderate drinking means one drink per day for women and two for men — but these are upper limits, not recommendations.
Smoking is worse for your cardiovascular system. Every cigarette temporarily spikes your blood pressure and damages your blood vessel walls. These effects make it harder for blood pressure medication to work effectively. Quitting smoking is one of the best things you can do for your heart.
5. Manage stress in ways that work for you
Chronic stress keeps your blood pressure elevated. When you’re constantly stressed, your body releases hormones that make your heart beat faster and your blood vessels tighten.
Eliminating stress altogether is impossible, but you can find healthy ways to respond when it hits. A few simple techniques to manage stress include:
- Deep breathing exercises
- Meditation or prayer
- Regular walks outdoors
- Time with friends or family
- Hobbies that help you relax
Avoid unhealthy coping mechanisms like overeating, drinking too much, or smoking. These habits may feel like they reduce stress in the moment, but they raise your blood pressure.
Lower your blood pressure with expert care in Parkville, MD
Lifestyle changes work best when combined with regular monitoring and medical support. Dr. Bharaj can check your blood pressure, adjust medications if needed, and help you create a plan that fits your life.
To schedule your appointment, call our office at 410-661-4670 or use our online booking tool.
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