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1. Regular Physical Activity Helps Improve Health
It’s no secret that regular physical activity helps to keep you in good health. Not only does exercise help control high blood pressure, it also helps you manage your weight, strengthen your heart and lower your stress level.
While any type of aerobic activity (walking, jogging, dancing) has a positive impact on heart health, try to find something you enjoy doing. This will make it easier to commit to a regular routine and will motivate you to get up and moving.
2. Eat Less Salt
Most people eat too much salt without realizing it. The American Heart Association estimates that the average American eats about 3,400 mg of sodium a day. However, the recommended daily intake is 2,300 mg, with an ideal limit of less than 1,500 mg per day, especially for those with high blood pressure.
To decrease sodium in your diet, try these tips:
Read food labels. Look for “low salt” or “low sodium” versions of the food and beverages you normally buy.
Eat fewer processed foods. Only a small amount of sodium naturally occurs in foods. Nearly 70 percent of the sodium we eat comes from processed, prepackaged and restaurant foods.
Don’t add salt. Just 1 teaspoon of salt contains 2,300 mg of sodium. Use salt substitutes such as spices, garlic, herbs and other seasonings in place of some or all of the salt to add flavor to your favorite dishes.
3. Add More Potassium to Your Diet to Reduce High Blood Pressure
Not only does potassium help regulate heart rate, it can also reduce the effects of sodium in the body.
“Potassium helps your body get rid of sodium and also eases tension in your blood vessel walls, both of which help to further lower blood pressure,” says Dr. Craft
The most effective way to increase your potassium intake is by adjusting your diet, as opposed to taking supplements. Potassium-rich foods include:
Fruits like bananas, melons, oranges, apricots, avocados and tomatoes
Milk, yogurt and cream cheese
Leafy green vegetables, potatoes and sweet potatoes
Tuna and salmon
Beans
Nuts and seeds
While incorporating these foods into your diet can improve heart health, it’s important to talk with your doctor about the potassium level that’s right for you. Also, if you have significant kidney disease, you should avoid consuming too much potassium, because your kidneys may not be able to eliminate it.
4. Limit Your Alcohol Consumption
Some research shows that drinking alcohol in moderation can benefit your heart. However, too much alcohol consumed at one time can cause a sudden spike in your blood pressure.
“Monitoring alcohol intake is very important. Alcoholic beverages can contain significant amounts of calories and sugar, which can contribute to increased body fat and weight gain - both of which are factors that can lead to higher blood pressure over time,” says Dr. Craft.
If you do drink, the American Heart Association recommends that men limit their alcohol consumption to two drinks per day and women limit their alcohol intake to one drink per day. A drink is considered one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits or 1 oz. of 100-proof spirits.
If you’re currently taking medication to treat high blood pressure, you should be especially mindful of your alcohol intake.
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Thank You,
Dr. Jithesh P. Nambiar Nisarga Hospital, Sirsi
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