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Eat a Healthy Diet
The first and most effective strategy to reduce blood pressure is by eating a healthy diet. The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes eating a variety of foods, getting the right amount of nutrients, and portion control. The DASH diet focuses on eating fruits, vegetables, whole grains, fish, poultry, beans, nuts, vegetable oils, and fat-free or low-fat dairy products while avoiding foods that are high in saturated fat. In addition, my colleagues in the nutrition department have written some excellent articles about healthy eating including 10 Ways to Feed Your Heart Some Love, Back to Breakfast Basics, Eating Right for Healthy Kidneys, Mindful Eating, and Smart Eating for Healthier Brain.Reduce Sodium
Reducing the amount of sodium, typically consumed through salt, in your diet has been proven to reduce blood pressure. While the CDC recommends adults should consume no more than 2,300 mg (milligrams) of sodium per day, ideally you should reduce your dietary intake of sodium to less than 1,500 mg per day, or optimally less than 1,000 mg per day, to reduce high blood pressure. According to the CDC, more than 40% of the sodium we eat each day comes from only 10 types of food, some of which are surprising to most people. The top sources of sodium include:- Bread and rolls
- Pizza
- Sandwiches
- Cold cuts and cured meats
- Soups
- Burritos and tacos
- Savory snacks*
- Chicken
- Cheese
- Eggs and Omelets
Increase Dietary Potassium
The next strategy is to increase the amount of dietary potassium in your diet. You should consume between 3,500 and 5,000 milligrams of potassium per day, preferably as part of your diet and not by taking a supplement. Although bananas may be one of the first foods that come to mind when you think of foods rich in potassium, other foods that provide as much or more potassium include:- Avocado
- Potato and sweet potato
- Spinach
- Dried apricots
- White beans
- Black beans
- Dark leafy greens
- Yogurt
- Butternut or acorn squash
Be Physically Active
Getting and staying physically active has many health benefits, including lowering your blood pressure. As outlined in the CDC’s Physical Activity Guidelines for Americans, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic activity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week. Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.Maintain a Healthy Weight
Maintaining a healthy weight has many health benefits. But how do you determine what is a healthy weight? The American Cancer Society suggests using their body mass index (BMI) calculator to help determine a healthy weight range for your height. Another way to estimate your potential disease risk is to measure your waist circumference. Having excessive abdominal fat may put you at greater risk for developing obesity-related conditions, such as Type 2 Diabetes, high blood pressure, and coronary artery disease. Men with a waist circumference that is more than 40 inches or non-pregnant women with a waist circumference that is more than 35 inches could be at a higher risk for developing obesity-related diseases.Limit Alcohol Intake
And finally, pay more attention to your alcohol consumption. Regular use of alcohol can raise your blood pressure substantially, especially if drinking more than two drinks per day for men and one drink per day for women. Generally, one drink equals a 12-ounce beer, a four-ounce glass of wine, 1.5 ounces of 80-proof liquor, or one ounce of hard liquor (100 proof). Since high blood pressure typically does not have any warning signs or symptoms, I recommend that you schedule annual checkups with your primary care provider so he or she can evaluate your overall health.