Reduce and control your high blood pressure, learn how

Evidence shows that high blood pressure increases our risk of heart disease, kidney disease and stroke. There are risk factors for high blood pressure. Some risks factors we can’t control, such as age, family history, gender and race. But there are risk factors we can control, such as our weight, exercising, managing stress, excessive tobacco and alcohol use.

If your blood pressure is high, during this post, I will cover 5 solutions on how to naturally lower your blood pressure by focusing on dietary and lifestyle changes. Before I get started, let’s make one thing clear, the CDC’s website states that high blood pressure is preventable. Of course, some people may need medication to help with controlling their blood pressure, but making some lifestyle changes can also help with keeping our blood pressure in check. You should have a discussion with your healthcare provider about other changes you can make to improve your blood pressure.

The top 5 solutions for reducing high blood pressure

1. Healthy eating and reducing weight

2. Effective exercise

3. Stress management

4. Quit smoking

5. Reduce alcohol consumption

Excess sodium is a key causal of high blood pressure

“Healthy adults should limit sodium to less than 2300mg/day (that equates to about 1 teaspoon of salt). On average we consume over 3400mg/day.”

Let’s start with the first solution, healthy eating and reducing weight

Eating a heart healthy diet is one that is low in fat, high in nutrient-rich foods, consist of a variety of fresh fruits, veggies, whole grains, lean meats, and fish. Avoid saturated fats, trans fats and excess sugar and sodium. You should reduce snacking on processed foods such as crackers and chips. They contain lots of carbs and sodium, which can cause weight gain and increase blood pressure. Eating whole grains such as whole wheat bread, whole grain cereal, brown rice, beans and legumes contains a lot of nutrients, which can help lower blood pressure and cholesterol.

It’s also important to eat good healthy fats. Great examples are cold press oils like, extra virgin olive oil and avocado oil. Eating avocados, lean meats, nuts and seeds are healthy choices. Certain fish such as salmon, mackerel, sardines and tuna are good sources of omega-3s, which are heart healthy and can help lower your blood pressure.

We know that obesity can cause high blood pressure. You should limit your intake of sugary foods and drinks as they can add extra calories. Also, limit your sodium to less than 2300mg per day. Reduce alcohol consumption to no more than one drink per day for women and two for men. We know that sodium plays a big part in elevating your blood pressure, so take a look at my video, ‘How to reduce sodium intake’, for some tips on how to track and monitor your daily salt consumption.

Fresh herbs and spices are so important to incorporate into your meal preparation to help foods taste good without the added salt. They also play a role in keeping our blood pressure in check. Make sure you track your sodium intake using a food tracker app.

A great meal option is the DASH diet, which stands for Dietary Approaches to Stop Hypertension, it is an eating plan designed to help lower or control high blood pressure.

Fruits such as berries are rich in flavonoids, which are powerful antioxidants and heart healthy. They help protect our bodies from toxins, stressors, and they have good anti-inflammatory properties. Blueberries, raspberries and strawberries are easy to incorporate into your diet by adding them to cereal, low fat yogurt, or smoothies.

Remember those veggies your mother tried to get you to eat when you were little? Guess what, those leafy greens such as collard greens, turnip greens, spinach, kale, romaine lettuce, arugula, swiss chard are in fact very healthy and good for our blood pressure. As a side note, some of these foods are high in potassium and may be harmful to people with kidney disease, so speak with your healthcare provider before consuming a diet rich in potassium.

If you implement these healthy eating ideas then it's possible to lose weight and lower your blood pressure.

You can keep track of your blood pressure with a device like the Greater Goods Smart Pro-Series Blood Pressure Monitor - https://amzn.to/2G0OQtK

The second solution is effective exercise

“Exercise at least 3 to 5 days a week and you got to sweat.”

Studies show that “a lack of exercise can lead to elevated cholesterol levels, high blood pressure, obesity and type 2 diabetes”. The official guideline is to get 150 minutes of moderate intensity exercise per week. Doctors are clear that cardio exercise will help lower high blood pressure. Any combination of minutes counts, so if you do 90 minutes over two days, you are good.

Seniors, you must mix cardio and weight bearing exercises. As we age, exercise will help us maintain balance, strengthen our bones, muscles and improve our flexibility. Remember, just do activities that you enjoy and have fun. Being physically fit has proven that seniors are better able to care for themselves and live independently longer in life.

Seniors should take advantage of low impact cardio videos designed for seniors. You should use small weights in the beginning so not to hurt muscles or joints. Another benefit of an exercise video, is having the ability to stop it and go at your own pace.

But remember, always talk with your healthcare provider before starting any exercise program. It is a good idea to wear a heart rate tracking device so you know if you are exercising too hard.

Check out the Fitbit Inspire 2 Health & Fitness Tracker – https://amzn.to/3kz8aNu

If you are on Medicare, most providers offer free gym access through programs like Silver Sneakers, https://tools.silversneakers.com/

Manage your stress

“Exercise is one of the most important things we can do to reduce stress and improves our ability to sleep.”

The third solution is managing stress. Some studies show that older people should get at least 7 to 8 hours of sleep per night. We know that getting adequate sleep helps to prevent excess weight gain, heart disease and other illnesses. Now more than ever, it’s so important to stay in touch with family and friends for our mental wellbeing. People are getting very creative on how to stay in touch with loved ones while staying safe. Many people are setting up scheduled video calls with family and friends.

As a matter of fact, meditation and deep breathing exercises are two things that we can incorporate into our daily routine to help reduce stress. Just taking time out for yourself by doing hobbies or whatever brings you pleasure and relaxation. But don’t forget to laugh. Laughter releases those feel-good hormones. The body creates endorphins to make us feel better and reduce our stress level. The best way to produce endorphins is to laugh. Find a comedy on TV and just laugh a lot.

You can also engage in hobbies that excite you. Everyone knows that doing something exciting melts away stress. For seniors, that could mean looking at your experience to decide on a side hustle or a home project like gardening. Many people have always wanted to write a book and self-publishing is easier than ever. If writing a book is too much work, start a blog so you can share your experience with family and friends. You could also make some money on that blog to supplement your retirement income.

Stop smoking

Evidence shows that smoking and secondhand smoke puts you at greater risk for heart disease, cancer and other illnesses. Smoking over time can also, damage your arteries and raise your blood pressure. There are many websites and support groups that you can take advantage of to help you quit smoking. Such as www.Smokefree.gov, www.cdc.gov/tobacco, www.americanlungassociation/quitsmoking.

Limit your drinking of alcohol

Excessive use of alcohol is linked to high blood pressure, heart problems and other diseases. If drinking is a problem for you or someone you know, check out the www.cdc.gov/alcohol, www.alcoholicsanonymous.com and many other support groups for overcoming addictions.

Helpful links

Here are some helpful links to learn more about reducing some of your risk factors for high blood pressure;

1. Preventing high blood pressure - https://www.cdc.gov/bloodpressure/

2. How to reduce sodium - https://www.cdc.gov/salt/reduce_sodium_tips.htm

3. Quit Smoking - www.Smokefree.gov,

4. Quit Smoking - www.cdc.gov/tobacco

5. Quit Smoking – www.americanlungassociation/quitsmoking

6. Reduce alcohol use - https://www.cdc.gov/alcohol/