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Five tips to managing hypertension

One in three adults in America has hypertension, and almost half of these individuals do not have their condition under control. Based on the experience of 250,000 users, those who measured their blood pressure every other day with QardioArm saw an 8-point decrease in blood pressure readings. Qardio challenges encourages you to take charge of your wellness by sharing these 5 tips to manage hypertension and live a healthier life.

Make conscious food choices

Health professionals recommend avoiding alcohol and ultra-processed foods to naturally lower blood sugar, but what do they recommend eating more? Consider adding nutrients such as antioxidants, polyphenols, α-linolenic acid, and essential omega-3. Some foods to consider adding to your diet are fatty fish, beets, pomegranates, berries, pistachios, dark chocolate, and potassium-rich options.

What can you do today?

Start by eliminating processed foods that are high in sodium. Consider adding some hypertension-safe foods gradually when cooking, for example, adding them all in a salad or cooking with olive oil.

Ensure you’re getting enough sleep

A study in 2010 concluded that shortened sleep duration and poor sleep quality contribute to the risk of hypertension. Similarly for those who already had hypertension, sleep deprivation increased blood pressure readings despite medication being taken to manage the condition. Lack of sleep can increase hormone levels leading to factors that raise blood pressure such as stress and negative feelings. Adults should aim for 7-8 hours of sleep each night to maintain healthy sleep hygiene.

What can you do today?

Set a consistent bedtime and wake-up time to help your body maintain its circadian rhythm. Create a bedtime routine that allows you to relax before getting into bed.

Reduce Stress

Stress is a common feeling you may experience throughout the day. Balancing work, family and other responsibilities isn’t always easy. Still, it’s important to prioritize a routine that allows you to manage stress and have time to unwind as stress contributes to high blood pressure.

What can you do today?

Brainstorm relaxing activities you can do each time you’re feeling stressed to reset your mind. Some activities may include meditation, yoga, going for a walk, or calling a loved one.

Manage Weight & Fitness

Exercising regularly not only helps you maintain a healthy weight, but it keeps your heart strong. Strengthening your heart allows it to more easily pump blood, resulting in a decrease in force on the arteries and lowering blood pressure.

The QardioBase X Smart Scale encourages users to monitor and manage weight, and other body composition metrics that may contribute to hypertension. Keep track of important factors of your body, such as BMI, body fat percentage, and more with the QardioBase X Smart Scale to ensure you are moving in the right direction.

What can you do today?

Visit to learn more about QardioBase X and available subscriptions, such as Qardio+, to find the solution that will keep you on the pathway to better health.

Measure your blood pressure

One of the most important things you can do to manage hypertension is to monitor your blood pressure on a daily basis. The QardioArm portable blood pressure monitor makes this quick and straightforward. Download the Qardio App, to have readings sent right to your phone, and share readings directly with health care providers, making the app an all-in-one platform to track health summary reports, receive reminders, and monitor blood pressure.

Utilize the QardioBase X Smart Scale to monitor weight and body composition metrics to ensure your conscious diet is moving you forward on your health journey and managing factors that contribute to hypertension.

QardioArm and QardioBase X can also be used in conjunction with the newly launched subscription version of the app, Qardio+, to offer a more in-depth experience such as medication tracking, detailed month-over-month analysis, environmental factor insight, and more.

What can you do today?

Visit to learn more about QardioArm and available subscriptions, such as Qardio+, to find the solution that best fits your health needs.

Managing hypertension may require some lifestyle adjustments, but these simple yet effective changes can make a difference naturally in your health journey!



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