6 healthy lifestyle habits to prevent and manage high blood pressure

One in three adults in the country grapple with hypertension, or high blood pressure – a condition responsible for one in every two strokes and two in every five heart attacks, according to The Heart and Stroke Foundation of South Africa.

The good news is that you can prevent or reduce hypertension by following these six healthy lifestyle habits to keep your blood pressure in check: 

• Eat better: Reducing salt intake is crucial, as excess sodium can elevate blood pressure. Even minor reductions in sodium intake can yield significant improvements. A diet rich in whole grains, fruits, vegetables, and low in cholesterol and saturated fats can also lower blood pressure significantly. The Mediterranean diet, which is rich in colourful vegetables, lean protein and healthy fats, is particularly beneficial. Get creative with your meals and eat the rainbow for improved heart health.

• Move more: Experts advise at least 150 minutes of moderate exercise per week, which can include fun activities like walking, swimming, or cycling. Even moderate activities, like dancing or hiking, can make a significant difference. Come up with an exercise plan that’s both enjoyable and suits your health needs.

• Quit the naughty habits: We all have our vices, but those extra glasses of wine at dinner or cigarettes on your lunch break can put added strain on your heart. Quitting smoking can substantially improve blood pressure levels, while moderate alcohol consumption—limited to one glass for women and two for men—may have a positive effect. It may be difficult to cut these out completely but remember – moderation is key!

• Manage stress: While stress doesn’t directly cause chronic high blood pressure, unhealthy reactions to stress can elevate blood pressure levels. Living in our fast-paced society can make it difficult to have healthy coping mechanisms. Engage in stress-relieving activities like meditation, breath work or practising gratitude to keep those stress levels down.

• Sleep well: Poor sleep habits, such as insufficient sleep or sleep disturbances, can increase hypertension risk. Try to stick to a consistent sleep schedule and create a restful sleep environment (which means, yes, putting that phone away). Sleep is an underrated – but extremely important – part of your overall health.

• Monitor blood pressure: Blood pressure monitors are readily available at local pharmacies, allowing you to take an active role in managing your health. Thanks to technology, you can make use of apps like Eagle Intelligent Health to store your health data and key information about any medications you may be taking.

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