Reducing blood pressure: the total picture

Hypertension, or high blood pressure, is defined as a blood pressure value at or above 130/80mm Hg. According to the CDC high blood pressure, affects 116 million or nearly half of all adults in the United States. High blood pressure puts you at risk for heart disease or stroke. Only about a quarter of those have their blood pressure managed.

In terms of heart health and the likelihood of disease there are risk factors that are out of our control such as family history of illness, age, sex. There are also those factors which we refer to as “modifiable risk factors”. These risk factors include: nutrition and dietary intake, amount of physical activity, stress, and smoking/tobacco use.

Regarding nutrition and dietary intake, variety is essential. A mix of lean protein sources, fresh fruits and vegetables, whole grains, and healthy fats such as mono/polyunsaturated fats found in foods such as nuts, seeds, and olive oil helps provide the necessary nutrients for a healthy heart. Lean protein sources include: skinless chicken or turkey breast meat, 90% or leaner ground beef, pork loin, eggs, beans and lentils, low or non-fat dairy, fish or shellfish, tofu or other soy products, and nuts and seeds. A colorful variety of fresh fruits and vegetables contribute dietary fiber, healthy carbs, and a mix of vitamins and minerals. Whole grains provide dietary fiber, protein, and are a source of healthy carbohydrates. Fats play an integral role in many important functions in our bodies including absorption of fat-soluble vitamins and production of hormones and even cushioning your vital organs; fats that are considered healthy are those which are traditionally liquid at room temperature like olive oil or grapeseed oil or in foods like nuts and seeds.

Physical activity is another factor which has a tremendous impact on blood pressure. Physical activity promotes a healthy circulatory system and a healthy heart. Whether you’re walking, swimming, or lifting weights, any and all activity makes a difference! A sedentary lifestyle, or a life spent mostly sitting or laying down with little or no exercise increases all causes of mortality, including heart disease, cancer, and diabetes, among others. Even just 10 minutes of exercise a day can make a huge difference for your heart health.

Stress can cause spikes in blood pressure which can damage blood vessels, the heart, the kidneys, or even lead to heart attack or stroke! Take time for yourself to de-stress on a daily basis; read a book, take a walk, have a cup of tea…whatever you can do to relax and recenter yourself. There are a large variety of meditation apps and videos which can provide guidance on how to relax.

Smoking and tobacco use can damage blood vessels and cause temporary increases in blood pressure; use of tobacco products has also been known to cause a variety of cancers.

Make the difference for your heart today by making the changes which you are able to!