Lifestyle Changes can Help Control Blood Pressure

The Mayo Clinic has several tips to help people with high blood pressure (HBP) bring their numbers down. They say making simply lifestyle changes could help you avoid, delay or reduce the need for medication. 

The first thing they recommend is maintaining a healthy weight. If you are overweight, check with your healthcare provider regarding diet suggestions. Experts explain being overweight can raise your blood pressure as well as interfere with your breathing during the night (sleep apnea). Just having too much weight around your waistline can also increase your blood pressure. While measurements vary among body types and ethnicities, the Mayo Clinic says, “Men are at risk if their waist measurement is greater than 40 inches (102 centimeters). Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).”  Check with your doctor regarding what would be best for you. 

Exercise is another way to help reduce your blood pressure numbers. Experts say 150 minutes a week or 30 minutes daily can help bring your numbers done by about 5 to 8 mm Hg if you have high blood pressure. Best exercises include walking, jogging, dancing, cycling or swimming. 

Diet is also important and the Mayo Clinic says the DASH (Dietary Approaches to Stop Hypertension) diet is a good one for HBP. Other suggestions include reducing your daily sodium intake as well as alcohol consumption, cut back on caffeine and reduce stress.   

At the MorningStar of Happy Valley senior living community, we provide all the comforts of home including home-cooked meals that are both delicious and healthy. Our nutritional choices include low sodium, sugar free, no sugar added, vegetarian and low fat for residents to self-manage. Ingredients include using super foods such as acai berries, Omega 3 fats, dark chocolate and dark greens. Our community offers 61 graciously appointed suites for assisted living with configurations that include spacious studio, one-bedroom and two-bedroom floor plans (some as large as 865 square feet). For those suffering from Alzheimer’s and other forms of dementia, we have 27 secure suites providing individualized, specialized care. Please call or visit our website to learn more.  

This blog is for informational purposes only, please consult your healthcare provider with any medical questions or problems.

Source: mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974