“Can hypertension be lowered with diet and exercise?”

If you have been diagnosed with hypertension, you may like to know how diet and exercise can help lower your blood pressure. Hypertension, or high blood pressure, commonly affects millions worldwide.

While medication is often prescribed to manage hypertension, doctors may tell you that lifestyle changes, diet, and exercise can also significantly reduce your blood pressure and improve overall health. But to what degree can diet and exercise help? Here’s some news.

According to the American Heart Association, they conducted a study of 140 adults with what doctors call “resistant hypertension” – a condition in which blood pressure remains high despite using three or more antihypertensive medications.

Their study showed that an intensive lifestyle modification program of diet and exercise is very effective in lowering blood pressure for adults whose blood pressure has been difficult to control with medications alone.

Given such validation, let’s explore the relationship between diet, exercise, and hypertension, and discuss practical ways to modify your lifestyle to manage this condition.

Some caveats that all patients need to know and follow

According to Cleveland Clinic, it’s important to recognize that hypertension requires a comprehensive approach to be successfully managed. While medication can effectively treat hypertension, it’s not the only solution.

Working with your doctor to develop a holistic plan that includes medication, diet, exercise, lifestyle changes, and regular screenings is important to manage hypertension successfully.

Also, according to Baylor Scott & White Health, always talk to your doctor before starting any diet or exercise program, particularly if you have hypertension – and preferably get a doctor-recommended dietician and fitness specialist to help devise your food and activity plan.

General rules on exercise to reduce hypertension

According to Mayo Clinic, regular physical activity can help reduce hypertension in several ways, apart from keeping the mind and body alert, energetic, and positive:

• Improving heart health: Exercise helps strengthen your heart and cardiovascular system, making it easier for your heart to pump blood through your body. This can help lower blood pressure.
• Reducing stress: Exercise is a great way to relieve stress, which can contribute to high blood pressure. When you exercise, your body sheds stresses and feelings of well-being are promoted.
• Aiding weight loss: Regular exercise can help you maintain a healthy weight or lose excess weight, which can help lower blood pressure. Excess weight puts extra strain on your heart and blood vessels, which can contribute to hypertension.
• Improving circulation: Exercise helps improve circulation throughout your body, which can help reduce hypertension. Improved circulation helps deliver oxygen and nutrients to your organs and tissues, promoting overall health.
• Lowering inflammation: Chronic inflammation is a risk factor for hypertension, and regular exercise can help lower inflammation levels.

Specific exercise routines to lower hypertension

Many types of exercise can help reduce hypertension, but here are a few examples:

• Aerobic exercise: Brisk walking, running, cycling, or swimming, are all great ways to improve cardiovascular health and lower blood pressure. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week.
• Strength training: Strength training, such as lifting weights or doing bodyweight exercises like push-ups or squats, can help improve overall fitness and reduce hypertension. Aim for at least 2 days per week of strength training exercises that target all major muscle groups.
• Yoga: Certain types of yoga, such as hatha or restorative yoga, may be particularly beneficial for people with hypertension. However, any form of yoga is a great way to reduce stress and promote relaxation, which can help lower blood pressure.
• Tai Chi: This gentle exercise involves slow, flowing movements and deep breathing. It has been shown to help reduce blood pressure and improve cardiovascular health.

General rules on diet to reduce hypertension

According to the NHS UK, a healthy diet can help lower blood pressure and promote overall heart health. Here are some general rules for your diet that can help reduce hypertension:

• Reducing sodium intake: Consuming too much salt can increase blood pressure, so reducing sodium intake is important. The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams (mg) per day, with an ideal limit of no more than 1,500 mg per day for most adults.
• Increasing potassium intake: Potassium is a mineral that helps counteract the adverse effects of sodium on blood pressure. Potassium-rich foods include bananas, sweet potatoes, spinach, avocados, and tomatoes.
• Eating a balanced diet: A diet with plenty of fruits, vegetables, whole grains, and lean proteins can help reduce hypertension. Eating a diet rich in these foods can also help lower cholesterol levels and improve overall heart health.
• Limiting alcohol and caffeine: Consuming alcohol and caffeine in excess can increase blood pressure, so limiting your intake of these stimulants is important.

Specific food groups to help lower hypertension

Many foods can help reduce hypertension when included in a healthy and balanced diet. Here are some examples:

• Opt for fruits and vegetables: Since fruits and vegetables are packed with vitamins, minerals, and fiber, and they’re low in calories, they are a great addition to any diet. They’re also rich in potassium, which helps counteract the negative effects of sodium on blood pressure. Eating fruits and vegetables in different color groups can add a lot of nutritional variety to your diet.
• Go for whole grains: Brown rice, whole-wheat bread, and quinoa are fiber-rich and can help lower blood pressure. There are various options in millets too, that can be used in dishes usually made with rice and wheat.
• Look for lean protein: Fish, chicken, and beans can help reduce blood pressure. Fish, in particular, is rich in omega-3 fatty acids, which can help reduce inflammation and lower blood pressure.
• Choose low-fat dairy products: Low-fat (or no-fat) milk, yogurt, and cheese are great sources of calcium, which can help lower blood pressure.
• Include a variety of nuts, seeds, legumes, and lentils: Nuts and seeds, such as almonds, walnuts, and flaxseeds, are rich in healthy fats and can help lower blood pressure. Legumes and lentils (dhals) are among the best vegetable-protein sources, so add them to your food in good variety daily. Each type of lentil or dhal has its own combination of protein, minerals, and vitamins.
• Snack on dark chocolate: Dark chocolate contains flavonoids, which can help lower blood pressure. However, it’s important to choose dark chocolate with a high percentage of cocoa and to eat it in moderation, as it’s also high in calories.

Hypertension along with other chronic ailments can affect your heart

When you have one or more chronic health illnesses such as obesity, cholesterol, diabetes, and hypertension (along with other hereditary factors), they can all have a multiplicative effect on the heart.

In all such ailments, your doctor will always prescribe medications and emphasize the need for diet and exercise as part of your total health management program to protect your heart. It’s therefore vital to follow your doctor’s advice on keeping cholesterol levels under control, managing body weight and obesity, reducing high blood pressure, and lowering blood sugar levels.

In summary

You must stay motivated to work on your diet and exercise plan. Set realistic and specific goals and reward yourself when you achieve each milestone. Keep a food and exercise journal. Mix it up and try new exercises or recipes to keep things exciting and challenging. Visualize your success. Self-care demands that you enjoy the process of getting yourself to good health and that your heart is happy with your daily progress. Stay heart-healthy. Be a Zinda Dil.

References

1. American Heart Association (AHA). “Healthy changes in diet, activity improved treatment-resistant high blood pressure.” Accessed: May 10, 2023. https://newsroom.heart.org/news/healthy-changes-in-diet-activity-improved-treatment-resistant-high-blood-pressure
2. Cleveland Clinic. “High Blood Pressure (Hypertension).” Accessed: May 10, 2023. https://my.clevelandclinic.org/health/diseases/4314-hypertension-high-blood-pressure
3. Baylor Scott & White Health. “Do I really need to consult my doctor before starting a new diet or exercise program?” Accessed: May 10, 2023. https://www.bswhealth.com/blog/consult-your-doctor-before-starting-new-diet-or-fitness-program
4. National Health Services (NHS), UK.. “Prevention – High blood pressure (Hypertension).” Accessed: May 10, 2023. https://www.nhs.uk/conditions/high-blood-pressure-hypertension/prevention/
5. Mayo Clinic. “Exercise: A drug-free approach to lowering high blood pressure.” Accessed: May 10, 2023. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206