HYPERTENSION (HIGH BLOOD PRESSURE)
According to the American Heart Association (AHA), 46% of adults or 116 million people suffer from high blood pressure. High blood pressure also known as hypertension is considered to be a precursor or risk factor for several serious health conditions including cardiovascular diseases like heart attacks and heart failure, stroke, kidney disease, peripheral artery disease, and aneurysms. It's important to note that while hypertension can increase the risk of these conditions, it does not guarantee their development. However, managing and controlling blood pressure through lifestyle changes and/or medication can significantly reduce the risk of these associated diseases. The following is a sample of a plan for reducing blood pressure. Blood pressure is measured in millimeters of mercury (mmHg). The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor regarding a medical condition.
You can have significant reductions in blood pressure in weeks by following some or all of the following:
Increasing potassium intake can lead to decrease of up to 5 mmHg’s. Foods high in potassium are the following:
- Bananas
- Sweet potatoes
- Avocado
- Spinach
- Greek Yogurt
- White potatoes
- Tomatoes
- Salmon
- Beans (e.g., kidney beans, black beans, lima beans)
- Brussels sprouts
- Oranges
- Cantaloupe
- Kiwi
- Mushrooms
- Beet greens
Moderating alcohol (2 drinks or less per night for men and 1 drink or less per night for women) can lead to a decrease of up to 4 mmHg’s.
Aerobic exercise can lead to a decrease of up to 6 mmHg’s.
This can be achieved by 150 minutes of moderate intensity exercise per week. This can consist of walking your dogs. Of the 150 minutes it would be optimal to make 40-50 minutes resistance training.
Diet can lead to decrease of up to 11 mmHg’s.
This is achieved by NOT eating the following:
- Candy
- Cookies
- Soda
- Chips
- Breakfast cereals
- Flavored yogurt
- Processed meat products (hot dogs, sausages, bacon)
- Instant noodles
- Frozen meals
- Energy drinks
- Sweetened beverages (juices, iced teas)
- Cake and cake mixes
- Margarine
- Processed cheeses
- Fast food burgers and fries
- Artificially sweetened drinks
- Granola bars
- Canned soups and broths
- Packaged snacks (pretzels, popcorn)
- Frozen pizzas
AND following the DASH (Dietary Approaches to Stop Hypertension) Diet for Health, which is especially recommended for people with high blood pressure. The DASH diet has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (NIH). In addition to being low salt and low sodium, it is also a high fiber, low fat diet, which is rich in potassium, calcium, and magnesium. Please remember the information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor regarding a medical condition.
