Control Blood Pressure with Diet and Exercise
Conservative Strategies to Treat Hypertension
May 31, 2009
High blood pressure, also called hypertension, can cause serious complications throughout the body. Preventing these complications by controlling blood pressure is a worthy pursuit. Strategies to combat high blood pressure include changing one’s diet and exercising.
Dietary Changes to Control Blood Pressure
Sodium (most of which comes from salt) is an easy target. Removing the excess sodium from the diet helps control blood pressure. Avoid shaking salt on cooked food and using it in recipes. Substitute other herbs and spices for flavor.
If necessary, consider using light salt or no-salt substitutes. These products have less sodium or none at all. Keep in mind that some salt substitutes should be used cautiously in those with heart disease, kidney disease, or diabetes. Therefore, ask the doctor before using them.
Realistically, it may be difficult to make dietary changes. Most of us eat and cook as we were taught by our parents and care givers. However, some of our favorite foods and family recipes may not be the healthiest.
To address this issue, consider the DASH diet. DASH is an acronym for Dietary Approaches to Stop Hypertension. It was developed according to recent research about HBP that was conducted at top medical centers in the country. Anyone can benefit from the recommendations.
The diet involves choosing foods from a variety of food groups in portions outlined by the plan. It is easy to follow and is well-described in a free publication by the U.S. Department of Health and Human Services. Click here to view the DASH diet.
It has been shown that heavy use of alcohol raises blood pressure. Therefore, the American Heart Association recommends limiting daily alcohol intake to 1 drink for women and 2 drinks for men. One drink equals one glass of wine, or one beer, or one shot of liquor, or one cocktail.
Exercise, Weight Loss, and High Blood Pressure
Although diet is a major factor in the prevention and treatment of HBP, it is well-established that exercise is also a great way to combat this disease. Regular exercise helps control excess weight gain. This is important because those with HBP may also be overweight.
The American Heart Association defines regular physical activity as 30 minutes of moderate intensity exercise per day for at least 5 days a week. Walking, running, biking, swimming, tennis, and more are all excellent ways to get exercise.
Consult a physician before undertaking any exercise program, especially those with any medical conditions or who are over 65 years old.
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