Winter is here and the weather is getting colder. Along with the cold temperatures comes a slew of health problems, including high blood pressure.
High blood pressure, also known as hypertension, is one of the most common chronic conditions in the United States. It affects about one-third of all adults over age 18.
The good news is that high blood pressure is treatable and controllable. You can lower your risk for complications by taking steps to manage your condition and prevent it from getting worse.
While your doctor may prescribe medication to help lower your blood pressure, there are plenty of other things you can do around the house to keep your heart healthy this winter:
- Eat healthy foods. A diet rich in fruits, vegetables, fish and whole grains can reduce your risk of high blood pressure. You should also limit your intake of sodium (salt), which can raise your blood pressure if you eat too much of it. The recommended daily limit for sodium is 2,300 milligrams (mg).
- Exercise regularly. Exercise strengthens your muscles and helps keep them flexible even when they get stiff during cold weather. This flexibility helps improve circulation throughout your body — including your heart — which can help lower blood pressure levels naturally over time. You can also try some easy yoga poses like cat-cow (downward dog) or tree pose (standing on one leg). And remember to stretch before bed so you wake up feeling refreshed!
- Move constantly. It’s easier said than done, but get up from the couch every hour or so to stretch your legs or walk around for a few minutes. Studies show that people who take breaks from sitting throughout the day have lower blood pressure readings than those who don’t move as often.
- Drink alcohol sparingly or not at all if you have high blood pressure or any other health problem that puts you at risk for developing heart disease or stroke.
