For many individuals, medication may be necessary to manage high blood pressure. However, lifestyle changes can significantly impact everyone's health. Maintaining blood pressure within healthy ranges is crucial for heart health and reducing the risk of cardiovascular and kidney diseases.
Dr. Vijay Nambi, a cardiologist and professor of medicine at Baylor College of Medicine, stated, “On average it can take up to three months for lifestyle changes to affect blood pressure, but it is different for each person.” He noted that the effect depends on the intensity of lifestyle changes and previous habits. "If it was an extremely unhealthy lifestyle, results of healthy changes can be more apparent."
Nambi emphasized the importance of incorporating healthy lifestyle changes alongside other treatments recommended by doctors. These changes not only influence blood pressure but also improve other health issues.
Some suggested lifestyle modifications include:
- **Healthy diet**: Replace high sodium foods and processed meals with vegetables, fruits, and lean proteins. Consult with a doctor about dietary adjustments to help control or reduce blood pressure.
- **Exercise**: Engage in physical activity and aim for weight loss to manage blood pressure. A combination of a healthy diet and at least 30 minutes daily of moderate exercise such as walking or jogging is beneficial. Adding strength training twice a week is also advised for cardiovascular health.
- **Quit smoking**: Ceasing smoking lowers both blood pressure and the risk of cardiovascular disease while improving overall health.
- **Reduce stress**: Stress impacts heart health and raises blood pressure. Dr. Nambi's research highlights how vital exhaustion, a form of stress, can cause cardiac injury. Techniques like meditation or counseling may help manage stress effectively.
- **Good night’s sleep**: Regular sleep, around seven hours per night, supports heart health by lowering blood pressure during rest. Address any sleep disorders with a healthcare provider.
