High blood pressure can often be managed by making lifestyle changes. Dr. Dan Hoyumpa of Texan Family Clinic in San Antonio, TX, can help to provide the information and assistance you may require to keep your blood pressure in the normal range.  

Maintaining a healthy diet

 Maintaining a healthy diet is an important part of managing high blood pressure. You should include plenty of fruits and vegetables, whole grains, legumes, nuts, low-fat dairy products, skinless poultry, and fish. 

Using less salt 

 Using less salt is a necessity for managing your high blood pressure in San Antonio, TX. Having less than a teaspoon daily is recommended. It isn't so much what comes out of your salt shaker but what is hidden in food preservatives. 

Adding potassium to your diet

 Potassium has the effect of relaxing the walls of your blood vessels, which also lowers blood pressure. Good sources are bananas, sweet potatoes, butternut squash, spinach, broccoli, cantaloupe, kiwis, and nectarines. 

Limit alcohol

 To manage your blood pressure, it is recommended that men have no more than two drinks per day and women one. One drink equals a 12-ounce beer, 8-ounce malt liquor, a 5-ounce glass of wine or 1.5 ounces of 80-proof liquor.

Getting Active

 Being inactive is bad for your heart health. Thirty minutes of activity five days a week is ideal, but you may also do it is shorter bursts of exercise. It includes flexibility and stretching exercises as well as walking, fitness classes, and strengthening exercises. 

Managing Weight

 Managing weight is one of the most effective ways to lower your blood pressure. Being overweight can increase sleep apnea and apnea raises blood pressure. 

Smoking

 Smoking damages the walls of the blood vessels. Every cigarette you smoke temporarily raises your blood pressure. Quitting is good for your health overall. 

Caffeine

 If you are not a regular coffee drinker, caffeine can cause a rise in blood pressure. However, if you're a regular coffee drinker, your blood pressure will not go up when you drink a cup. 

Stress

 Stress is terrible for your blood pressure. If something stresses you out, your blood pressure will rise but when the stress goes away, the blood pressure goes back to normal. But while the stress is on, you could suffer a heart attack. 

Get enough sleep

 You need sleep to control the stress in your life. You need to get more than six hours a night and use a pillow and mattress that provide you with enough support. 

Dr. Hoyumpa of Texan Family Clinic can help you manage your high blood pressure in San Antonio, TX. Give our office a call at (210) 562-3125 to make an appointment.