Diet & Lifestyle Remedies for Hypertension
- There are several dietary changes you can make that can help lower your blood pressure. If you eat too much salt, drink too much alcohol, don't get enough potassium and are overweight, the American Society of Hypertension reports that these issues all contribute to high blood pressure. So how do you remember what to eat and not to eat to control your blood pressure? Follow what is called the DASH (dietary approaches to stop hypertension) eating plan. The DASH eating plan was developed in response to medical studies on hypertension that were supported by the National Institutes of Health. The results of these studies are the basis for the eating plan, and following this diet can help you lower blood pressure as well as lose weight. The plan involves cutting down on table salt, sugary food, saturated fat and cholesterol, while increasing your intake of fruits, vegetables, nuts, beans, fiber, whole grains and fish. The July 2009 issue of the Journal of Human Hypertension reports that the DASH way of eating is more effective at lowering blood pressure than taking individual supplements, such as potassium, fiber and magnesium. Find a link to the complete DASH program in the Resources section.
- While the dietary changes mentioned above will lower your blood pressure, lifestyle changes can lower it even further. The first change you should make is to quit smoking, if you smoke. Smoking is reported in the June 2007 American Journal of Hypertension to increase the stiffness of the heart valves and to increase blood pressure. Next, if you have a sedentary lifestyle--meaning you spend more time on the couch or in front of the computer than you do moving around--start moving. Researchers at the School of Nursing in Ontario, Canada, found that after a 12-week program of low intensity walking, blood pressure levels were significantly lowered. Start with a 10-minute walk around the block, and try to work up to at least 30 minutes a day, six days a week. Exercise can lead to weight loss, which positively affects blood pressure, and it can also relieve stress. While stress is not a proven risk factor for heart disease, the Mayo Clinic states that it can increase the production of stress hormones, which can cause your arteries to constrict, temporarily raising blood pressure. Finding a way to relax, whether through a long walk or meditation, is a good way to help keep your blood pressure under control.