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7 Lifestyle Habits to Prevent or Control High Blood Pressure

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7 Lifestyle Habits to Prevent or Control High Blood Pressure

Having high blood pressure doesn’t automatically doom you to a life of prescriptions. In this blog, we’ve compiled a list of simple life hacks that gradually bring down your blood pressure to help you find a solution that fits your lifestyle.

High blood pressure (or hypertension) is one of those conditions that doesn’t always make a lot of noise. It often creeps in without apparent symptoms. 

But you have more control over your blood pressure than you might think.

Whether you're trying to prevent high blood pressure or manage it without immediately jumping to medications, making a few consistent lifestyle changes can go a long way. These aren’t extreme overhauls or quick fixes — they’re simple, everyday habits that support a healthier heart and body.

Dr. Caleigh Rodriguez and our team explore the top lifestyle habits that can help you take charge of your blood pressure.

1. Watch your salt intake 

Too much sodium is a primary contributor to high blood pressure. It causes your body to retain extra water, which puts pressure on your blood vessels and drives up your blood pressure.

How much is too much? Ideally, you want to stay under 1,500–2,300 mg of sodium per day (about one teaspoon of salt). That means watching not just the salt shaker but also packaged and processed foods, like canned soups, deli meats, frozen meals, and bread.

One of the best ways to reduce sodium intake is to cook at home with fresh, whole foods. Restaurants oversalt their dishes, and packaged ingredients are high in sodium. 

When cooking at home, opt for herbs, spices, lemon juice, or vinegar to add flavor, and check food labels to choose low-sodium versions when possible. 

2. Move your body (even just a little)

You don’t need to become a marathon runner to see benefits. Thirty minutes of moderate activity most days of the week helps lower your blood pressure and keeps your heart healthy.

Walking, biking, swimming, or dancing all count. The goal is to get your heart rate up and your body moving — and to do it consistently.

Break your movement into smaller chunks if short on time. Three 10-minute walks in a day are as effective as one 30-minute session.

3. Eat with your heart in mind

The foods you eat play a significant role in blood pressure. A heart-healthy diet can lower your numbers and improve your overall well-being.

The DASH diet (Dietary Approaches to Stop Hypertension) is an option for many patients with high blood pressure and includes:

  • Lots of fruits and vegetables
  • Whole grains like oats, brown rice, and quinoa
  • Lean proteins like fish, chicken, and beans
  • Low-fat dairy
  • Healthy fats like olive and coconut oil

Cut back on saturated fats, sugar, and excess salt, but remember, the concern is with you making smarter choices over time, not an overnight overhaul. 

4. Maintain a healthy weight

Carrying extra weight, especially around your midsection, can increase your blood pressure. Even a minimal amount of weight loss can make a big difference.

If you’re overweight, losing 5-10% of your body weight can significantly improve your blood pressure. That could mean just 10-20 pounds for some people.

Don’t focus only on the scale; think about building habits that support overall wellness: eat well, move more, sleep better, and manage stress.

5. Limit alcohol and quit smoking

Alcohol and tobacco can both raise your blood pressure, sometimes without you realizing it.

If you drink, stick to moderation: one drink per day for women, two for men.

If you smoke, quitting is one of the best things you can do for your heart and blood vessels.

Need support? Dr. Rodriguez can help you find resources and plans to cut back or quit safely and effectively.

6. Manage stress

Chronic stress keeps your body in fight-or-flight mode, which isn’t great for your blood pressure. You might not be able to eliminate stress, but how you respond to it makes all the difference. Try:

  • Deep breathing exercises or meditation
  • Walking or light exercise
  • Journaling or prayer
  • Spending time in nature
  • Connecting with supportive people

Avoid stress coping mechanisms that backfire, like junk food, alcohol, or late-night scrolling.

7. Check in often

Keep up with your regular check-ups. Blood pressure can rise gradually, so having it monitored regularly by our team can help catch any concerns early.

You can also track your blood pressure at home with an at-home monitor. Be sure to share the readings with us at your check-ups, and call us if you have any concerns. 

High blood pressure doesn’t have to control your life. With some realistic, sustainable lifestyle changes, you can lower your risk, manage your numbers, and feel better overall.

If you’re ready to make a change or want a plan that works for you, we’re here to help every step of the way. Call our friendly staff at 830-745-4631 or use our online booking feature to schedule an evaluation today at our office in New Braunfels, Texas.