Daily solutions to manage your hypertension
Hypertension is a disease that you can control through lifestyle changes, good follow-up, and treatment compliance.
Change your lifestyle habits
You can already have a huge influence on reducing your high blood pressure by changing your lifestyle habits¹. The most important changes that you can make are:
Start doing a regular physical activity
Doing a regular physical activity is an important part of hypertension management. Of course, you need to define with your doctor the most suitable activity based on your profile. A medical check-up may be mandatory sometimes. Physical activity is very important for your heart and circulatory system. The usual recommendation is 30 minutes of physical activity a day for at least 5 days a week².
Get individualized advices on physical activities:
Try to lose weight
When you are overweight, you are at increased risk of cardiovascular disease, diabetes, and high blood pressure. Therefore, targeting optimal weight is a goal that each hypertensive patient should try to reach. Losing weight complements the action of antihypertensive treatment.
A formula can help you to calculate your recommended weight, which is based on your height. This formula determines body mass index (BMI). You just need to divide your weight (in kilograms) by your height (in meters) squared. An ideal BMI should be between 18.5 and 25 kg/m².
Improve your diet
Good dietary and nutritional balance is also a key part of successful high blood pressure management. Diet is easy to improve if you follow these 4 main recommendations¹:
1 – Eat at least 5 portions of fruit & vegetables per day (300-400g)
2 – Limit the use of fats and oils (especially animal fats, palm oil)
3 – Limit salt consumption
4 – Eat more fatty fish, 2-3 times a week (salmon, sardines or mackerel)
To get recipes and advice about food:
You need to learn how to handle your stress! Stress can from time to time increase your blood pressure and heart rate. In addition, stress can also encourage behaviors that will increase your blood pressure (for example, poor diet, physical inactivity, smoking, or drinking more alcohol than usual). Relaxing activities such as Yoga or Taï chi, can help you to reduce your stress, and simple tips can help you to manage it in your daily life!
To get relaxation exercises and tips
Monitoring your own blood pressure at home is very important and can be part of successful hypertension management.
Tools exist to help you monitor your blood pressure:
Taking your antihypertensive treatment every day is crucial for controlling your blood pressure and ensuring a long-term cardiovascular protection, but it is not always easy to remember to take them. Just like brushing your teeth, taking your anithypertensive treatment can become part of your daily routine. And remember, hypertension is a silent disease: it is not because you do not feel any difference that you have to stop your treatment!
To help you take your medication, set up reminders on the MyBP Control application