High blood pressure — also called hypertension — often gets called the silent killer because it doesn’t cause any symptoms but can be deadly. That’s why Dr. Peymon Zarreii checks his patients’ blood pressure when they visit us at Zarreii Medical and Aesthetics in Delray Beach, Florida. And don’t worry, it is quick and painless.
If Dr. Zarreii discovers your blood pressure is higher than it should be, it’s time to get to work. Bringing down the pressure inside your blood vessels helps you avoid potentially lethal complications like heart attack or stroke.
This doesn’t necessarily mean getting on medication, either. Dr. Zarreii, the American Heart Association, and medical experts have prescription-free ways to lower blood pressure. You can begin practicing the following five steps today to lower your blood pressure.
1. Get moving
Exercise doesn’t just strengthen your muscles. It also strengthens your heart. And when your heart is strong, it can pump blood better. When it doesn’t need to apply as much force to circulate your blood, it lowers the pressure in blood vessels.
In other words, moving gives you a way to fight high blood pressure. This doesn’t have to mean hitting the gym or going for a run if you don’t enjoy those options. Hiking, pickleball, swimming, a brisk walk, or anything that gets your heart rate up counts. Find something you like so you stick with it regularly.
2. Fill your plate with healthy foods
What you eat directly impacts your blood pressure, too. To reduce your hypertension, choose food options like:
- Fruits and vegetables
- Whole grains
- Lean protein (e.g., fish, poultry)
- Nuts and seeds
- Low-fat dairy
Dr. Zarreii can help you develop a healthy eating plan filled with enjoyable foods.
3. Avoid problem ingredients
Fighting high blood pressure also means minimizing how much you eat and drink certain items. The main culprits are:
- Excess salt
- Excess alcohol
- Saturated fats
- Trans fats
- Red meat
- Excess sugar
- Processed foods
Limiting your intake from items on this list goes a long way toward lowering your blood pressure and improving your overall health.
4. Manage your stress
Stress increases your blood pressure. Managing stress is easier said than done, but start exploring options to find what works for you.
Some people benefit from breathing exercises, yoga, and spending time in nature. Others find ways to cut the sources of stress out of their lives. If you’re feeling stressed right now, you can try some easy options to see what helps you.
5. Rest up
Bad sleep takes a toll on your heart, so make rest a priority. Sticking to a sleep schedule — getting up and going to bed at the same time each day — goes a long way toward quality sleep.
These few ideas can get you started, and if you want to work with Dr. Zarreii to develop a personalized plan to fight high blood pressure, schedule an appointment by calling our office or booking your visit online today.