Lifestyle Changes to Lower High Blood Pressure (Hypertension)
Lowering your blood pressure is not only achievable by medication but lifestyle changes:
Reduce your salt intake
Canadians typically eat about 3400mg of sodium each day which is MORE THAN DOUBLE the amount we need. The recommended upper limit of daily sodium intake is 2300mg. Sodium in lesser amounts are required by our body but excessive intake can lead to hypertension which is a major risk factor for stroke, heart disease and kidney disease.
Salt, also listed on products as sodium, is commonly found added to processed foods eg. canned foods, chips, cheese products, deli meats, fast food, store-bought meals, prepackaged frozen meals, pizza.
Avoid adding salt to your meal and checking the sodium content of packaged foods found on the Nutrition Facts before purchasing can help reduce your salt intake. Not sure how to read the Nutrition Facts label? Your pharmacist can help!
Eat a Healthy Diet
The DASH diet stands for Dietary Approaches to Stop Hypertension. The DASH diet focuses is on fresh fruits and vegetables, low-fat dairy products, dietary fibre, whole grains, and legumes or nuts/seeds.
Limit Alcohol
Did you know that excessive alcohol consumption can cause blood pressure to rise?
If you consume alcohol do so in moderation:
Women that means no more than 10 drinks a week with no more than 2 drinks a day most days
Men that means no more than 15 drinks a week for men, with no more than 3 drinks a day most days
Weight Loss and An Active Lifestyle
Being overweight increases the risk of developing high blood pressure. Even a few kilograms of weight loss can be beneficial.
Other than weight loss, physical activity is beneficial for lowering high blood pressure.
Go for moderate activity, like brisk walking, cycling or swimming, at least 30 minutes a day, for at least 5 days a week.
If you’re crunched on time, vigorous activity, like jogging, gives you the same benefit in 20 minutes, 3 to 4 days a week.
Breaking up your workout into three 10-minute sessions of aerobic exercise gives you the same benefit as one 30-minute session.
Did you know regular exercise can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg)?
Quit Smoking
Smoking increases blood pressure which can cause damage to blood vessels. Quitting smoking at any age is beneficial. There are many options available to help you quit so talk to your pharmacist today. It is the most impacting change you can make to your health!
Have any questions about the tips you read about today? Ask our pharmacist at 519-267-5030