We all know that high blood pressure is dangerous because it increases the risk for heart disease, heart failure, kidney disease, and stroke. But high blood pressure isn't a normal part of aging and there are simple steps you can take to bring it under control that may work as well as taking medication.
Step 1: Limit sodium. When trying to lower our blood pressure, the first thing we usually think of is controlling sodium intake. The Dietary Guidelines for Americans recommend consuming less than 2,300 mg of sodium per day (equivalent to 1 teaspoon of salt). If you already have high blood pressure, cut back to less than 1,500 mg daily (2/3 teaspoon of salt). And, since 75 percent of our sodium intake comes not from the saltshaker but from processed foods, check all food labels for sodium content.
Step 2: Load up on sodium-fighting minerals. Researchers have found that a diet rich in potassium, calcium, and magnesium — in other words, a diet heavy on fruits, vegetables, and low-fat dairy products — will help to regulate blood pressure. One particular eating plan, called the DASH (Dietary Approaches to Stop Hypertension) Diet, ensures proper levels of potassium, calcium, and magnesium by recommending a minimum of four servings of fruits and four servings of vegetables each day, along with two to three servings of low-fat dairy products, and no more than six ounces of lean meat. By the way, taking supplements of potassium, magnesium, and calcium won't do the trick here — DASH is about getting these minerals from the foods we eat.
Step 3: Get moving. Besides eating right, preventing or lowering high blood pressure can also be accomplished by exercising and losing pounds if you're overweight.
Step 4: Limit alcohol. Excessive alcohol can increase blood pressure by interfering with bloodflow to and from the heart. It is recommended to limit alcohol to two drinks a day for men and one drink a day for women. (One drink is 12 ounces of beer, five ounces of wine or 1.5 ounces of liquor.)
What changes are you making to keep your blood pressure under control?
