According to cardiologists, 5 things women should do for good blood pressure

Main points

• Many women have high blood pressure, which can lead to health problems if left untreated.

• Lifestyle changes can have a big impact, including home testing, diet and exercise.

• Getting enough sleep and cutting down on alcohol can also improve blood pressure.

About 44% of American women have high blood pressure, which is a major risk factor for conditions such as heart disease, stroke and dementia. Often, there are no signs and symptoms, and many women with high blood pressure go undiagnosed. While there are many myths that high blood pressure is not a concern for women, it is important to understand that this condition affects women of all ages and that the risk increases during pregnancy and after menopause.

“In women, the risk of hypertension-related heart disease increases sharply after menopause,” says Shamail S. Tariq, MD, “Keeping blood pressure under control reduces the risk of stroke, heart attack, heart failure, and long-term organ damage.”

While high blood pressure can be scary to think about, you often have more control over your blood pressure than you may realize. There are many different lifestyle factors—from diet to exercise—that have been proven to lower blood pressure and reduce the risk of heart disease. These are important if you have recently been diagnosed with high blood pressure and if your blood pressure is within a healthy range but you want to avoid problems down the road.

For better blood pressure, here are five things women can do, according to cardiologists.

1. Track your blood pressure at home

For anyone with high blood pressure or risk factors for high blood pressure, it’s important to get blood pressure readings at home. Regular home readings give a more accurate look at blood pressure than you can get through a single visit to your doctor. “Tracking at home helps detect problems earlier and shows whether lifestyle or medication changes are actually working,” says Tiffany Di Pietro, D.O.

A healthcare provider can help you learn how to take your blood pressure at home and understand what the numbers mean. Blood pressure below 120/80 is considered normal. One thing to keep in mind: While home blood pressure readings are very important, they are not a replacement for seeing your doctor regularly.

2. Exercise regularly

For good blood pressure, it is important to prioritize regular exercise. Each week, aim to fit in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise. Find something you enjoy like walking, cycling, swimming or running. And you’ll want to do some resistance training as well.

“Focus on resistance training and maintain your lean muscle mass,” Stephen Kayode Williams, MD Research shows that strength training can significantly lower blood pressure and can be an effective non-pharmacological treatment for high blood pressure. In one study, the strongest effects on blood pressure were seen in people who did moderate- or vigorous-intensity training at least twice each week for eight weeks or more.

3. Eat a healthy diet

To manage your blood pressure and reduce your risk of heart attack or stroke, try to stick to a nutritious, well-balanced, heart-healthy diet. “A diet rich in healthy fats, such as vegetables, fruits, beans, whole grains, nuts and olive oil, naturally lowers blood pressure by improving blood vessel function and reducing inflammation,” Di Pietro says.

It’s also helpful to cut back on sodium and limit ultra-processed foods. Eating too much salt can cause fluid retention, which raises blood pressure, explains Tariq.

“Restaurant meals, packaged snacks, deli meats and canned soups are loaded with salt,” says Di Pietro. “Low sodium helps blood vessels relax and reduce fluid retention, which lowers blood pressure.”

One of the most commonly recommended ways of eating to manage blood pressure is called the DASH (Dietary Approaches to Stop High Blood Pressure) diet. This diet focuses on healthy foods such as vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, beans, poultry, nuts and vegetable oils. It also limits sodium, red meat and sweets.

4. Get enough sleep

Aim to get at least seven hours of quality sleep each night. Poor sleep quality, not getting enough sleep, and untreated obstructive sleep apnea have all been linked to high blood pressure in various studies.

“Good sleep helps regulate stress hormones and allows blood vessels to recover,” Di Pietro says. Try to go to bed at the same time every night, limit caffeine during the day, and establish a relaxing evening routine.

5. Limit alcohol

Even small amounts of alcohol can increase blood pressure on a regular basis. In general, the more alcohol consumed, the higher the blood pressure, research shows. “Heavy drinking can cause a significant, sustained increase in blood pressure,” says Di Pietro.

The American Heart Association and the American College of Cardiology recommend reducing or eliminating alcohol intake to prevent and treat high blood pressure.

Our experts

High blood pressure increases the risk of heart disease, stroke and other serious health problems. This is a common condition, but it is often undiagnosed and uncontrolled. There are many different lifestyle factors that can lower blood pressure levels or help keep them within a healthy range. These include tracking your blood pressure at home, exercising regularly, eating a balanced diet, prioritizing sleep and limiting alcohol intake. If you are concerned about high blood pressure, it is important to talk to a health care professional and follow their instructions.

Read the original article on EatingWell