It’s no surprise that good nutrition positively affects health. In fact, poor diet and physical inactivity are leading causes of chronic illnesses, including Type 2 diabetes and cardiovascular disease.
Unfortunately, the benefits of eating right are not easily noticed day to day, and sometimes it takes a health scare to motivate the necessary lifestyle changes for improved health.
One fact that might come as a surprise is that nearly half of American adults have at least one preventable health problem that is closely attributable to their eating habits and sedentary lifestyle. One in three adults has hypertension, or high blood pressure.
Hypertension occurs when the force of the blood flowing through blood vessels is constantly too high. High blood pressure is sometimes called a silent killer because there are usually no obvious symptoms to signal the damage that is being done to the circulatory system. High blood pressure can cause heart attack, stroke and other health problems like kidney disease.
Some people with hypertension are prescribed medication to keep blood pressure controlled. Exercise and a low-sodium diet are also often recommended for people dealing with high blood pressure.
A recent 16-week study of overweight and obese men and women with hypertension found that lifestyle modifications can decrease the need to take medicine. Specifically, participants followed the DASH (Dietary Approaches to Stop Hypertension) plan, a plant-focused diet that emphasizes lean proteins and healthy fats while minimizing the intake of salt, sweets and red meat and has been scientifically proven to lower blood pressure. In addition, many were involved in weight loss groups and regular supervised exercise.
Participants who engaged in the weight loss program, followed the DASH plan and exercised lost the most weight and lowered their blood pressure the most, leading to 85 percent of participants not needing medication. Those who made only dietary changes also experienced improvements in blood pressure, but the results were not as strong.
The first step in preventing hypertension is to know your numbers. Monitoring your blood pressure is key to being in control and avoiding problems before they occur.
If you do have hypertension, here are eight lifestyle changes you can make to help lower your blood pressure:
1. Lose weight around your waist.
Abdominal fat, which includes fat around the internal organs, increases risk of high blood pressure and other serious health problems.
2. Create a regular exercise regimen.
Engage in activities that you enjoy, but first talk to your doctor, especially if it’s been a while since you’ve been active.
3. Limit alcohol intake.
Alcoholic beverages provide excess calories that can lead to unwanted weight. Remember that moderate alcohol consumption is up to two drinks per day for younger men, one drink per day for men 65 or older and one drink per day for all women.
4. Improve the quality of your diet.
Consider adopting a DASH plan of eating.
5. Limit sodium.
The daily recommendation is 2,300 mg, but those with high blood pressure on a low-salt diet should consume no more than 1,500 mg daily.
6. If you smoke…
… talk to your physician about a serious plan for smoking cessation.
7. Reduce your stress levels.
Meditation, breathing exercises, ensuring adequate nightly sleep and maintaining a manageable schedule are just some strategies for better stress management.
8. Diet.
Eat more potassium-rich foods such as tropical fruit, leafy green vegetables, root vegetables and beans.
LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached at RD@halfacup.com.