Practical Ways to Manage High Blood Pressure
Have we recently discussed our health concerns with our primary care physician this year? Do you know that it is possible to lower one’s blood pressure naturally by eating healthier? What changes have we made for ourselves? What works, and what doesn’t work for you?
Some healthier food choices include:- Flax seeds and Pumpkin seeds which taste great over oatmeal; limit fast foods, and avoid salty foods; eat more vegetables, fruits and less processed grains such as bulgur, wheat bread, and brown rice; avocados, unsalted almonds, and baked salmon or mackerel add more heart-healthy fats to our diet. What exercises do we enjoy?
The DASH (Dietary Approaches to Stop Hypertension) diet includes fruit such as peaches and strawberries, broccoli, green beans, low-fat Greek yogurt, fresh fish, chicken and beans, and soy milk, for a change! Who enjoys dark chocolate, green tea, and red wine? These foods are high in flavonoids and help lower blood pressure. And, the latter three in moderation, of course.
How about dietary supplements? Always discuss first with your healthcare provider before taking any over-the-counter supplementation- they may negatively interact with your prescribed medication, and make you sick. How are you Vitamin D intake? Take a 10-minute walk to activate vitamin D into your skin, get your Vitamin D level checked each year, enjoy a glass of low-fat Vitamin D milk, as well as cottage cheese with fruit, will improve your vitamin D level.
As of 2013, the new target blood pressure guideline is less than 140/80 mmHg. Blood pressure is the amount of pressure on your blood vessel walls when your heart is pumping (top #), and between beats (bottom #). Having high blood pressure increases one’s risk for strokes, heart attacks, and eye disease.
So how can we reach our target blood pressure? Lose weight and keep it off, stop smoking, exercise more, eat less salt, and salty foods, eat more vegetables, fruits, whole grains, and low-fat dairy products, take your blood pressure medications regularly, address any concerns with your healthcare provider, reduce stress, and get enough sleep.
For more pertinent information for yourself, meet with a Registered Dietitian for a treatment plan just for you- Ask your healthcare provider for a referral!
Contributor;
Mrs. Stacey Henry-Arnold. MSc; Dietitian