Lower Your Blood Pressure With These Lifestyle Changes
If you have been diagnosed with high blood pressure, you are not alone. “Nearly half of adults in the United States” have high blood pressure - hypertension. (Center for Disease Control, cdc.gov/bloodpressure /facts/htm, reviewed January 5, 2023) The good news is, however, that there are ways to lower your blood pressure, and live a healthy life. These tips fall into two categories: , things to increase to lower blood pressure, and things to decrease to lower blood pressure.

THINGS TO INCREASE TO LOWER BLOOD PRESSURE
● Increase your activity. Exercising more and staying active can lower your high blood pressure. Activities such as walking, swimming, aerobics, and resistance training all contribute to a healthy blood pressure.
● Increase vitamins and supplements that aid in lowering blood pressure. These include potassium, Omega 3 polyunsaturated fatty acids, and magnesium.
● Consuming garlic has proven to lower systolic blood pressure.
● Increasing high protein foods such as salmon, eggs, poultry, beans, nuts, and cheese encourages a drop in blood pressure.
● Increase your nightly sleep. Making sure to get 8-10 hours of sleep each night can reduce your high blood pressure.
● Increasing your intake of dark chocolate. Studies are finding that eating dark chocolate with 60% - 70% cacao dilates blood vessels.
● Begin taking high blood pressure medication as prescribed by your doctor.
THINGS TO DECREASE TO LOWER BLOOD PRESSURE
● Decrease your alcohol intake. It is recommended that men drink no more than 2 alcoholic beverages per day and women drink no more than one alcoholic beverage per day.
● Decrease your caffeine intake.
● Quit smoking entirely.
● Decrease your weight to a healthy level for you. If you are overweight, dropping 5-10 pounds can lower your high blood pressure.
● Decrease your sugar consumption. Table sugar, high fructose corn syrup and processed flours can increase your high blood pressure. Eating less sugar, and avoiding refined grains can contribute to a healthy blood pressure.
● Decrease your sodium intake. Eating less sodium also promotes a healthy blood pressure.
● Eating less processed foods such as pizza, potato chips, lunch meats, and canned soups can lower high blood pressure as they are high in sodium, sugar, and unhealthy carbohydrates.
● Reduce your stress. Alleviating stress in your life in ways such as listening to music, meditation, taking a walk, and using breathing exercises can help to reduce your high blood pressure.
It is wise to talk with your doctor before beginning any exercise routine, supplemental intake, or dietary change in an effort to lower blood pressure. Dr. C. Amanambu, can make recommendations for you based on your overall health. Not sure if you have high blood pressure, schedule an appointment with Dr. Amanambu for an overall health assessment. Dr. Amanambu and the staff of Pax Internal Medicine are here to help you take control of your high blood pressure.

