11. What lifestyle changes can prevent or bring down high blood pressure?
Losing weight, quitting smoking, cutting back on drinking alcohol, and developing a quality sleep routine can help prevent or lower blood pressure. Research has shown the Dietary Approaches to Stop Hypertension (DASH) diet is effective; its emphasis is on foods that are rich in calcium, magnesium, and potassium, as well as limits on saturated fats, sodium, and sugars. These strategies also benefit those who are treating hypertension with medication. “With patients who only take medicine but don’t make the lifestyle changes, the medicine doesn’t work as well,” Dr. Giaimo says.
12. Can exercise help with blood pressure control?
Yes, but it should be cardiovascular exercise that gets your heart rate up and makes you sweat, Dr. Giaimo says. The Physical Activity Guidelines for Americans recommends that adults get at least two hours and 30 minutes of physical activity each week, and children get an hour of activity a day. “For many people, especially older adults, taking a walk is a great start,” Dr. Giaimo says. “Over time, that walk can get a little faster and include some hills, depending on their mobility.”