Ways to Lower Blood Pressure with Lifestyle Changes

As many of you know, high blood pressure (hypertension) is also known as the silent killer because there are often mild or no symptoms associated with it until it is too late. High blood pressure is a major risk factor for heart attacks and strokes. The American College of Cardiology/American Heart Association defines hypertension as a systolic (top number) of greater than 130 or a diastolic (bottom number) of greater than 80. Diet, exercise, and stress can all affect your blood pressure.

Lifestyle changes enhance, but do not replace, prescriptions or medical care for your hypertension. A primary care physician can help track progress and decide what level of care is needed.

Healthy diet

A heart-healthy diet involves eating less processed foods and less sodium (salt). A DASH-style approach is often recommended. It emphasizes fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, fish, and lean proteins.

Good daily choices include:

• Fruits

  Berries, oranges, bananas, apples, peaches, and melons can add fiber and helpful minerals

  
  

• Vegetables

  Leafy greens, broccoli, carrots, peppers, tomatoes, squash, and sweet potatoes are especially healthy

  
  

• Whole grains

  Oats, brown rice, quinoa, barley, and whole-wheat bread provide fiber that supports heart health

  
  

• Beans, lentils, nuts, and seeds

  These foods offer plant-based protein and minerals

  
  

• Low-sodium flavor boosters

  Garlic, lemon, vinegar, herbs, spices, and salt-free seasoning blends can make food taste good without having to add salt

Avoid excessive alcohol, caffeine, and nicotine which can all raise your blood pressure

Exercise regularly

Regular physical activity helps your heart (which is made of muscle) become healthier. If you have not exercised in a long time, have heart disease, emphysema (COPD), or other medical problems, discuss your plans to start exercising with your doctor before starting to exercise.

Choose an exercise that raises your heart rate and that you enjoy and will want to stick with whether it is walking, biking, swimming, exercise classes, going to the gym, or other activity. Consider walking in a mall or hardware store or large retail store during the hotter parts of the year in St Augustine or outside in our parks during the cooler months. Also do some strength training like lifting weights (they don't have to be heavy, just challenging), resistance bands, planks, or sit to stand exercises from a chair.

Relaxation and stress relief

Stress can not only increase your blood pressure but also your heart rate. It can also cause you to involuntarily tense your muscles, sleep poorly, and lead to habits that make blood pressure harder to manage, such as overeating, skipping exercising, or drinking more alcohol.

Relaxation techniques can train your body to get out of fight or flight mode

Try one or more of these simple practices:

• Slow breathing

  Breathe slowly in through the nose and out through the mouth five times, taking deep belly breaths

  
  

• Mindfulness

  Name 5 things you can hear, see, feel, taste, and smell around you. You cannot concentrate on your senses and worry simultaneously. Try a mindfulness app like Mindfulness or Insight Timer

  
  

• Go out in nature

  Observing and appreciating the natural world around us gives us a sense of peace and awe

  
  

By following these recommendations, your blood pressure will likely decrease over time. If you are prescribed medication for high blood pressure, these suggestions can help lower your blood pressure more effectively. By lowering your blood pressure to a normal range you are decreasing your risk of having a heart attack or stroke and improving your health.

The content of this post is for general educational and informational purposes only and does not serve as medical advice, diagnosis, or treatment. Always consult your personal physician for any health concerns.

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