Controlling Blood Pressure with Lifestyle Modification

Our lifestyle habits play a role in our overall health. Research has shown that certain lifestyle habits can assist in the treatment of high blood pressure. Let's look at some of them.

Aim to lose ½ pound to 2 pounds per week.

Monitor portion sizes by journaling or tracking on an app.

Establish good eating habits such as: eating all meals at the table, not multi-tasking when eating or using a smaller plate.

Achieve/maintain a healthy weight.

Talk to your doctor about developing an exercise program.

Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.

Physical Activity

A diet rich in fruits and vegetables provides your body with potassium which can help decrease your blood pressure if your diet is high in sodium.

Limit processed foods such as chips, frozen meals, pre-packaged foods and avoid using the saltshaker.

A healthy diet

Work with your health coach on action steps to quit smoking. Some suggestions might be: No smoking when in your car or home, cut out 1 cigarette per day or limit the number of cigarettes taken to work each day.

Avoid tobacco products

Switch to decaf coffee and tea.

Water down drinks that contain caffeine.

Limit caffeine

Alternate 1 can of soda and then 1 bottle of water.

Practice deep-breathing exercises.

Go for a walk.

Reduce your stress

Listen to soothing music.

Social groups can encourage healthy behaviors

Ask family for help

Seek out support

Look for a support group at your local community center or church.

Reconnect with old friends

Put this into practice for you:
Which of the above goals would you like to work on? What action steps will you implement to reach that goal?

References:

"10 Drug-Free Ways to Control High Blood Pressure." Mayo Clinic, Mayo Foundation for Medical Education and Research, 9 Jan. 2019, www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974