Bethany Tennant, ND, Education Director
High blood pressure, or hypertension, is defined as systolic (top number) 140 or higher and the diastolic (lower number) above 90 mmHg, after the readings have been high on three occasions. You can track your own blood pressure by using free readings often offered at local pharmacy or even purchase your own automated device. The reason it is important to maintain a healthy blood pressure is because of the increased risk of stroke, myocardial infarction (heart attack), other vascular disease, chronic kidney disease or retinal damage. Most often after a diagnosis, medication is suggested to manage the condition. Typically, these pharmaceutical therapies include thiazide diuretics, beta blockers, calcium channel blockers or angiotensin-converting enzyme inhibitors.
However, diet and exercise have demonstrated both prevention and management of high blood pressure. In fact, the DASH diet, emphasizing low sodium and high potassium, has been shown to significantly lower the BP (8-14mm Hg) in patients with hypertension. Below you will find some considerations for lowering blood pressure naturally and in practical ways:
-Decrease sodium intake by avoiding canned foods such as soups, frozen meals, lunch meats, or snack items like chips and pretzels. As an alternative try adding flavor with herbs and spices such as basil, dill, turmeric or cilantro instead.
-Increase potassium intake by consuming more avocados, melons and bananas.
-Consuming four stalks of celery per day has antihypertensive effects. Try eating veggie sticks as a snack, adding them chopped to a salad or a stir fry mix.
-Increase garlic and onion consumption as these are a form of plant medicine that can be hypotensive. They also inhibit platelet aggregation which decreases one’s risk of stroke or heart attack. Include this blend in your soups, omelettes, meat preparations or with any sautéed vegetable blend.
-Increase in omega 3 consumption, this can be found in grass-fed beef, wild caught salmon, chia and flax seeds. Flax seeds can be ground and added to a smoothie, sprinkled atop oatmeal or a salad.
-Limit alcohol consumption to no more than 1-2 drinks daily. In fact having more than three drinks in one sitting temporarily increases your blood pressure.
-Increase magnesium rich foods, a common mineral deficiency which can help support blood vessels. Food sources for magnesium include soybeans, buckwheat, tofu, almonds, cashews and legumes.
In addition to nutritional considerations, exercise is highly effective in managing blood pressure. Current recommendations include 20-30 minutes of exercise 3-5 times a week. Studies show that it doesn't have to be 30 minutes all at once, but could be three, 10-minute intervals. You can try to incorporate this by going for a walk during a lunch break, find an accountability partner or pet, take the stairs, or park further away. By utilizing nutrition and exercise you can help prevent and even manage blood pressure to decrease your risk of a cardiovascular event. Take charge of your health with your meals and exercise plan today! Be sure to talk to your primary care provider if you are looking to replace a pharmaceutical regimen with natural alternatives to ensure safety.