<\/span><\/h2>\nExcessive sodium\u00a0intake has a direct impact on blood pressure. \u201cMore salt equals more sodium in the blood, which then pulls water from the surrounding tissues into your vessels and increases blood volume,\u201d says Dr. Beniaminovitz. \u201cMore blood volume leads to higher blood pressure.\u201d<\/p>\n
But if you\u2019re thinking,\u00a0I don\u2019t even use that much salt<\/em>, it\u2019s probably still hiding elsewhere in your diet. According to the Centers for Disease Control and Prevention (CDC), Americans are consuming an average of 3,400 mg of sodium per day, which is well beyond the recommended cap of 2,300 mg per day. And of that,\u00a0more than 70%<\/u>\u00a0of a person\u2019s sodium intake is coming from processed and restaurant foods, including things like bread,\u00a0breakfast cereal, chips, cookies, pizza, canned beans and veggies, canned soups, and pasta sauce\u2014not the salt shaker itself.<\/p>\nAdditionally, a\u00a0diet heavy in processed foods\u00a0can cause weight gain, and \u201cwhen people are overweight, the body has to pump blood to more tissue, which can increase blood pressure,\u201d says Dr. Philips. \u201cWe see an extremely large amount of high blood pressure in obese patients.\u201d<\/p>\n
<\/span>\u2764\ufe0f BP fix:\u00a0<\/strong>Cut\u00a0way<\/em>\u00a0back on packaged foods.<\/span><\/h4>\nInstead, load up on whole foods rich in beneficial nutrients, like vegetables, fruits, whole grains, legumes, fish, nuts, seeds, and olive oil, suggests Dr. Beniaminovitz.\u00a0Potassium<\/u>\u00a0and\u00a0magnesium<\/u>\u00a0are both minerals that\u00a0help blood vessels relax<\/u>, which in turn can help lower blood pressure; and\u00a0recent research<\/u>\u00a0links high-fiber diets to significant reductions in systolic blood pressure.<\/p>\n
If you want to follow a specific dietary plan that\u2019s been proven to lower blood pressure, Dr. Beniaminovitz recommends either the\u00a0DASH (Dietary Approaches to Stop Hypertension) diet<\/u>\u00a0or a well-formulated\u00a0Mediterranean Diet<\/u>.<\/p>\n<\/span>2. You\u2019re having more than one alcoholic drink per day.<\/strong><\/span><\/h2>\nFor people who already drink, moderate alcohol consumption (one drink a day for women, two a day for men) is often not a problem, and\u00a0some research<\/u>\u00a0suggests it may even help\u00a0prevent heart disease. However, heavier alcohol consumption\u2014especially frequent binge drinking episodes\u2014can lead to chronically elevated blood pressure, says Dr. Philips.\u00a0Research<\/u>\u00a0has also tied binge drinking to an increased risk of developing atherosclerosis\u2014buildup of fatty plaque in the arteries, which can lead to\u00a0heart attack\u00a0and stroke.<\/p>\n<\/span>\u2764\ufe0f BP fix:\u00a0<\/strong>If you\u2019re going to drink, drink moderately.<\/span><\/h4>\nOne drink equals 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. And if it\u2019s really more about the ritual than the alcohol itself, consider periodically swapping out your glass of cabernet for a kombucha or one of those trendy new non-alcoholic cocktails from brands like\u00a0Curious Elixirs<\/u>,\u00a0Seedlip<\/u>, and\u00a0Kin<\/u>.<\/p>\n<\/span>3. You\u2019re not getting enough exercise.<\/strong><\/span><\/h2>\nSitting too much or leading a sedentary lifestyle can mess with\u00a0just about every aspect of your health<\/u>, and your cardiovascular health is no exception. \u201cBeing sedentary leads to elevated blood pressure, both indirectly and directly,\u201d says Dr. Beniaminovitz. Sedentary people tend to be overweight or obese, and, as mentioned above, weight is one of the main driving causes of high blood pressure.<\/p>\n
Additionally, getting regular aerobic activity helps you maintain a healthy blood pressure by making blood vessels more compliant (or flexible) and less sensitive to hormonal influences, he explains\u2014so a lack of such activity may accelerate arterial hardening, forcing the heart and blood vessels to work that much harder.<\/p>\n
<\/span>\u2764\ufe0f BP fix: Get your heart pumpin\u2019 (in a good way).<\/strong><\/span><\/h4>\nA\u00a0research analysis<\/u>\u00a0of nearly 400 studies suggests that regular exercise could be as effective as commonly prescribed blood pressure drugs. \u201cIn the pantheon of physical activity, aerobic exercising is the best for blood pressure,\u201d says Dr. Beniaminovitz. Aim for at least 150 minutes of moderate aerobic exercise per week (about 20 to 30 minutes a day) such as biking,\u00a0brisk walking,\u00a0swimming, a barre class, or even higher-speed\u00a0varieties of yoga\u00a0like vinyasa.<\/p>\n<\/span>4. You\u2019re chronically stressed.<\/strong><\/span><\/h2>\nFrom an evolutionary standpoint,\u00a0stress hormones\u00a0like cortisol and adrenaline are released into the blood to help us escape danger (to fight or flee)\u2014they increase heart rate, elevate blood pressure, constrict blood vessels, and enlarge our pupils to help us think and move fast, explains Dr. Beniaminovitz.<\/p>\n
In the past, the stressful event was typically over pretty quickly\u2014but today, relentless work demands, overbooked schedules, challenging relationships, and even social media have led to an epidemic of\u00a0chronic<\/u><\/em>\u00a0stress<\/u>, which triggers the same release of stress hormones. But unlike our ancestral past, there\u2019s often no reprieve\u2014it\u2019s constant\u2014and thus, blood pressure may remain elevated.\u00a0One study<\/u>\u00a0found that logging more than 41 hours a week at work raised the risk of hypertension by 17%.<\/p>\n<\/span>\u2764\ufe0f BP fix: Find your zen.<\/strong><\/span><\/h4>\nPhysical activity is one of the most effective ways to\u00a0reduce levels of stress\u00a0hormones and minimize their impact on blood pressure, says Dr. Beniaminovitz. Mindfulness practices like deep breathing,\u00a0meditation, and\u00a0yoga, or even reading a book or listening to your favorite music, can also keep stress hormones in check.<\/p>\n
You may also need to cut\u00a0out<\/em>\u00a0certain activities, like checking those work emails at all hours. \u201cPeople have to get to know themselves and their triggers, and how they may be able to remove themselves from situations that increase stress and\u00a0anxiety,\u201d says Dr. Philips.<\/p>\n\n
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<\/span>5. You\u2019re feeling lonely or socially isolated.<\/strong><\/span><\/h2>\nYou may not necessarily feel stressed when you\u00a0experience loneliness or social isolation, but these feelings\u2014when they persist\u2014can trigger the same dangerous release of stress hormones that spike blood pressure, says Dr. Beniaminovitz. Not to mention, chronic loneliness is associated with\u00a0depression, and\u00a0research has shown<\/u>\u00a0a correlation between depression, subsequent weight gain, and increase in blood pressure.<\/p>\n<\/span>\u2764\ufe0f BP fix: Make (and keep) more plans with friends.<\/strong><\/span><\/h4>\n\u201cWe are social beings and we need a certain amount of social interaction to function optimally,\u201d says Dr. Beniaminovitz. But if the idea of putting yourself out there seems impossible, start small. Send a friend a quick DM to say you\u2019re thinking of them, and see where things go. Combine physical activity\u00a0and<\/em>\u00a0social time by committing to a weekly Saturday morning yoga class with a pal. Want to make\u00a0new<\/em>\u00a0friends? Try volunteering to meet like-minded people. (Here are\u00a0eight actionable ways to deal with loneliness<\/u>.)<\/p>\n<\/span>6. You have sleep apnea (or your partner says you snore,\u00a0<\/strong>a lot<\/em><\/strong>).<\/strong><\/span><\/h2>\nIn general, inadequate sleep may lead to high blood pressure by increasing stress hormones, or by increasing your cravings for junk food and thus contributing to weight gain, says Dr. Beniaminovitz. But the biggest sleep-related cause of hypertension is\u00a0obstructive sleep apnea (OSA)\u2014a disorder that causes someone to stop breathing for brief periods of time while sleeping due to an obstruction of their upper airway.<\/p>\n
\u201cWith higher obesity rates, more and more people are developing OSA,\u201d says Dr. Philips. \u201cThis leads to broken sleep and decreased oxygen levels in the body, and part of the body\u2019s response is to increase blood pressure.\u201d In fact, it\u2019s estimated that\u00a0half of people with hypertension also suffer from OSA<\/u>. Some\u00a0signs you may have sleep apnea<\/u>? Your partner says you snore or gasp in your sleep and you\u2019re\u00a0always<\/em>\u00a0tired despite going to bed at a reasonable hour.<\/p>\n<\/span>\u2764\ufe0f BP fix: Book an appointment with a sleep specialist.<\/strong><\/span><\/h4>\nIf you suspect OSA, see your doctor ASAP so they can conduct a sleep study in which your oxygen levels will be measured throughout the night, says Dr. Philips. If you are diagnosed, you will likely be prescribed a\u00a0CPAP (continuous positive airway pressure) machine<\/u>\u00a0to wear over your mouth and nose at night to help you breathe.<\/p>\n<\/span>7. You have another health condition\u2014or you take one of these meds.<\/strong><\/span><\/h2>\nIf you\u00a0do<\/em>\u00a0have high blood pressure, your doctor will likely take into consideration the range of other diseases and disorders that, when poorly managed, cause your blood pressure to become elevated. These include\u00a0thyroid problems, renovascular disease, Cushing\u2019s syndrome, and a number of others. \u201cThe key to all these conditions is the correct diagnosis,\u201d says Dr. Beniaminovitz. \u201cWhen the proper diagnosis is made, working with your doctor to reverse and or treat these conditions often cures high blood pressure.\u201d<\/p>\nAdditionally, a number of common medications can increase blood pressure such as\u00a0antidepressants, decongestants, St. John\u2019s Wort,\u00a0oral contraceptives, NSAIDs, and\u00a0prednisone.<\/p>\n
<\/span>\u2764\ufe0f BP fix:\u00a0<\/strong>Document symptoms that seem unusual.<\/span><\/h4>\nIf your doc says your BP is high, bring up any strange symptoms that could indicate an underlying cause (for example, if you\u2019re experiencing weight gain, exhaustion, and\u00a0hair loss, it could be\u00a0hypothyroidism<\/u>), and always provide them with a list of your current medications and supplements.<\/p>\n
If your meds are the issue, \u201cideally they would be discontinued or changed to ones that have no or less effect on blood pressure,\u201d says Dr. Beniaminovitz. \u201cIf a change in medication is not possible, often your doctor will prescribe optimal lifestyle and blood pressure medication to combat the effects.\u201d<\/p>\n
<\/span>8. You have a strong family history of hypertension.<\/strong><\/span><\/h2>\nGenes\u00a0do play\u00a0<\/u>some<\/u><\/em>\u00a0role<\/u>\u00a0in high blood pressure, which is why younger people in seemingly great health can still be diagnosed with hypertension, says Dr. Philips. However, more often than not, it\u2019s also likely that people with a family history of high blood pressure share common environments (similar diets, similar sedentary lifestyles, etc) that increase their risk\u2014and these are very much modifiable.<\/p>\n\u201cOur genes also interact with the environment and we can influence them by the choices we make,\u201d says Dr. Beniaminovitz. \u201cWhile lifestyle changes may not help you in\u00a0never<\/em>\u00a0developing high blood pressure if you have a strong family history, optimal lifestyle will aid in delaying the onset of blood pressure and the need for early medications. Instead of developing high blood pressure in your 30s or 40s, with optimal diet and lifestyle you may delay the onset of high blood pressure to your late 60s or 70s.\u201d<\/p>\n<\/span>\u2764\ufe0f BP fix: Keep up with the tips above!<\/strong><\/span><\/h4>\nThere\u2019s no magic bullet, but if you have a strong family history, that\u2019s even more reason to implement all of the dietary and lifestyle recommendations above\u2014eat whole foods, move your body more, manage stress\u2014and get your blood pressure checked regularly.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":4613,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[40],"tags":[3064,3065,298],"class_list":["post-4612","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-heart-care","tag-8-common-causes","tag-according-to-doctors","tag-high-blood-pressure"],"yoast_head":"\n
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