More than 75 million American adults are battling hypertension. If you’re among them, it’s important to take a comprehensive, healthy approach to lowering your blood pressure.
By following our CREATION Life health and wellness philosophy, you can help reduce your blood pressure and improve your heart health. The eight universal principles of CREATION Life will guide you:
- Interpersonal Relationships
Choose to Fight Blood Pressure
The first step toward any improvement in your health is to make a choice to change. Right now, by choosing to take control of your blood pressure, you’re making a positive decision to improve your health and well-being.
Rest Well for Heart Health
Sleep and rest are vital to heart health. People who are sleep deprived have a higher risk of high blood pressure, obesity, depression and many other conditions.
Improve your nightly rest by ensuring your bedroom is cold, quiet, dark and free of all screens. You should also avoid eating or drinking alcohol or caffeine too close to bedtime. If you have insomnia (the inability to fall asleep or stay asleep), talk to your physician.
Create a Healthy Environment
A healthy home supports a healthy life. A clean, uncluttered home can reduce stress and improve relaxation. A healthy home also means a kitchen where you can cook healthy foods and a bedroom that supports great sleep. Take the time to look around your home and decide if it makes you feel stressed or happy.
If your home makes you feel stressed, determine how you can improve it. It may mean getting rid of some items, adding a fresh coat of paint to a room or even adding light.
Participate in Physical Activity
Even moderate physical activity like walking can make a big impact on your blood pressure and heart health. The American Heart Association recommends every adult participate in 150 minutes of moderate exercise every week for better cardiovascular health.
Trust in Yourself and Your Doctor
You can make a positive change in your health and in your life — and your doctor can help. Your doctor will use evidence-based guidelines to determine what high blood pressure treatment is right for you. While you make healthy changes in your life, you may still need to take blood pressure medication. Trust in your doctor’s advice if they recommend a treatment.
Maintain Strong Interpersonal Relationships
Support from others has been shown to have many positive health benefits like reduced stress and a lower risk for depression. Seek help and support from friends and family as you take a journey toward better health.
For instance, you may have a walking buddy who goes with you on walks every morning. You might try new, healthy recipes or restaurants with your spouse. Other people can help you on your way, so never be afraid to ask for support.
Keep a Positive Outlook
Making a change is never easy, especially at the beginning. Keep a positive outlook and know that you can do it. You have the ability to improve your health.
One way to keep a positive outlook is to remember why you want to lower your blood pressure. Do you want to be able to play with your grandkids? Do you want to stop taking medicines? Let your goals guide you.
Enjoy Healthy Nutrition
A nutritious diet is so important for maintaining a healthy weight and a healthy heart. Diets like the DASH diet or Mediterranean diet are proven to help improve cardiovascular health. In general, a healthy diet would include:
- Healthy fats like fish, nuts, olives and avocados
- Lean proteins like chicken or fish
- Low-fat dairy products
- Low-sodium products
- Plenty of fruits and vegetables
- Whole grains
If you need help designing a healthy diet, a registered dietitian can help.
Follow the CREATION Life Health Principles
At AdventHealth, our expert caregivers use CREATION Life health principles, evidence-based treatment and biblical wellness principles every day to improve the lives of our patients. Learn more about our wellness care services.