High blood pressure affects more than 100 million adults in the United States—nearly half the adult population. Also known as hypertension, it’s the most significant risk factor for cardiovascular disease. In addition to prescription medications, the adoption of healthy lifestyle behaviors can improve your levels. Discover some of the most powerful strategies below.

5 Strategies for Controlling Blood Pressure

1. Refine Your Diet

The DASH eating plan stands for “dietary approaches to stop hypertension.” It focuses on whole foods, such as vegetables, fruits, and low-fat dairy, along with moderate consumption of lean proteins and whole grains. Following this diet helps reduce systolic blood pressure by as many as 14 points.

2. Limit Alcohol Intake

Heavy drinkers run the risk of hypertension because binge drinking can raise blood pressure on both a short- and long-term basis. If you like to have a drink, limit your consumption of alcohol to two drinks each day if you’re a man under 65. Men over the age of 65 and women should stick to one drink a day.

3. Exercise Regularly

Regular exercise can help combat hypertension. Embark on a fitness plan suitable for your individual needs. Strength training combined with aerobic exercise, such as swimming, cycling, or walking, are believed to be most beneficial for keeping your numbers under control.

4. Quit or Avoid Smoking

Although the direct relationship between smoking and hypertension is still being studied, experts know tobacco use can lead to plaque buildup in the artery walls, which is accelerated by hypertension. Smoking cessation or avoidance is essential for minimizing your risk for heart attacks and strokes and for maintaining overall cardiovascular health.

5. Achieve Healthy Stress Management

Stress management may be one of the most challenging aspects of achieving healthier blood pressure levels. Try to adopt healthy strategies for coping with stressful situations, such as yoga, meditation, or therapy.

If you’ve been diagnosed with high blood pressure and you’re seeking a team of specialists to help you manage your levels, turn to Premier Cardiology Consultants in Houston County, AL. Nidal Yunis, MD, has more than 25 years of experience treating heart conditions and helping patients combat hypertension. Browse through their full list of services online, or call (334) 699-6396 to schedule an appointment.