FROM OCHSNER HEALTH
Minor changes can have BIG blood pressure benefits
BY DR. MICHAEL A. MCLARTY
H igh blood pressure usually has no warning signs, but over time, it can harm your heart, brain, kidneys and eyes. The good news is that small, everyday choices can make a meaningful difference, and you don't have to change everything at once. Simple habits you can stick with support healthier blood pressure and boost your overall wellbeing. MOVE MORE IN WAYS YOU CAN MAINTAIN Regular physical activity helps your heart work more efficiently and can support weight management and reduce stress. The Centers for Disease Control and Prevention recommends that adults engage in at least 150 minutes of moderate activity each week (about 30 minutes on five days of the week). Activities like brisk walking, cycling, swimming and dancing all count. If this sounds overwhelming, try starting with just 10 minutes a day and add longer increments over time. Short walks after meals, using the stairs instead of the elevator or taking movement breaks during your workday can help you reach your goal. If you have heart disease, joint pain or other health concerns, talk to your healthcare provider before starting a new exercise routine. BUILD MEALS AROUND HEART-HEALTHY FOODS The DASH eating plan (dietary approaches to stop hypertension) focuses on vegetables, fruits, whole grains, beans, low-fat dairy, fish and other lean proteins as the basics of a heart-healthy diet. The National Heart, Lung, and Blood Institute says you don't need special foods for DASH. Instead, it is a flexible plan that can fit different tastes and budgets. Reducing sodium also helps lower blood pressure. Most of the sodium that people eat comes from prepackaged, processed and restaurant foods, not just from the saltshaker. Check labels, choose lower-sodium options when you can and use herbs, spices, citrus or vinegar to add flavor. Limiting alcohol and avoiding
tobacco also help keep your heart and blood vessels healthy.
PROTECT SLEEP ROUTINES, AND MAKE TIME TO RESET Sleep and stress are just as impactful as food and exercise. The American Heart Association recommends that most adults aim for seven to nine hours of sleep each night. Going to bed at the same time, keeping your bedroom dark and quiet and cutting back on screen time before bed can help. If you snore loudly, gasp during sleep or feel very sleepy during the day, talk to your healthcare provider. Sleep apnea can raise blood pressure and put extra strain on your heart. Stress can raise your blood pressure for a short time and make it harder to stick with healthy habits. Simple things like slow breathing, stretching, meditation or spending time outside can help you relax. Pick a strategy you can use often, even if it is just for a few minutes. KNOW YOUR NUMBERS, AND FOLLOW YOUR TREATMENT PLAN Since high blood pressure usually has no symptoms, it is important to check and keep track of your numbers. Get your blood pressure checked at regular visits or as your healthcare provider suggests. If you check it at home, write down your readings and bring them to your healthcare appointments. Lifestyle changes may help lower blood pressure, but they do not replace prescribed medicine. Take your medication as directed, and talk to your healthcare provider before making any changes. You and your provider can work together to create a plan that fits your health needs and daily life. Dr. Michael A. McLarty is a family medicine physician at Ochsner Medical Center - Gulfport. Learn more at ochsner.org/ doctors/michael-mclarty or reach him at (228) 220-5200.
November 2026
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