Lifestyle choices can play a significant role in helping us to maintain optimal blood pressure readings.
Last week we discussed the impact of diet and the best eating plans to consider for maintaining healthy blood pressure levels. This week we will discuss some other factors that also play a role.
Exercise
Aerobic exercise is usually best for managing blood pressure, but strength and flexibility exercises are also good for overall health and wellbeing.
Weight management
While excess weight is a risk factor, hypertension is not exclusive to people who are overweight. If you do need to lose weight you can do the following:
- Control your food portions
- Reduce refined carbs and sugar
- Increase fibre and protein to help satiety
Sleep
Poor sleep raises our blood pressure and stress hormones. Aim for 7–9 hours of good-quality sleep.
Keep a consistent sleep schedule, avoid screens for at least an hour before bed, avoid eating heavy meals late at night or drinking caffeine later in the day.
Manage Stress
We cannot underestimate the impact of stress on our blood pressure, so it is important to put measures in place to manage our stress. Listen back on our previous podcast series on stress to get some ideas on the best ways to manage stress.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 26 June 2025 to learn more. Listen to my next interview on Thursday at 7.45am.