With May being National High Blood Pressure Education Month, now is a great time to reflect on staying healthy.
About half of American adults have high blood pressure, but only about 25% of them have it under control. Undiagnosed or untreated high blood pressure, also known as hypertension, can put a person at higher risk of heart attack, stroke, and other serious health problems.
MyNorthwest spoke with Western Washington Medical Group Cardiologist Dr. Thomas Richardson, Jr. about five lifestyle changes that can help you lower your blood pressure.
Start the day with exercise and a well-rounded breakfast
The best way to start the day is with exercise and a healthy breakfast, according to Richardson. He encourages people to exercise first thing in the morning, as he found it’s harder for most folks to get moving after work.
“You’ll feel better and be more productive during the day, and if you do it consistently every day, it’ll lower your blood pressure,” he said.
As for breakfast, get rid of the cereal, along with the bacon and eggs, recommends Richardson. Instead, try slow-cooked oatmeal with fruit.
“People tend to eat the same thing for breakfast every day,” he added. “So it’s an easy meal to kind of decide, okay, this is what I’m going to change.”
Moving to the afternoon and evening, Richardson said people should be aware of what types of snacks they’re eating.
“Snacks are big source of sodium, and especially when people are at work. They’re dealing with stress, and if you have food around you that’s unhealthy, full of sodium, you’re going to eat whatever’s around you,” he shared. “So if you just make a habit of, every weekend, when you’re shopping, making sure that you get a lot of healthy snacks, you’re always going to the office with some fruit, some nuts, some vegetables, healthy things that you can eat.”
Richardson said snacking awareness will not only lower blood pressure but also can improve overall health.
Make healthier food choices
Looking more at diet, Richardson noted that cutting out red meat and processed foods in favor of a plant-based approach can also promote good health.
“The standard American diet is from animal products, so beef, chicken, turkey, pork, eggs, dairy products, plus processed food, and all of those things together will increase a person’s blood pressure,” he shared.
Most of the sodium that people get from their diet comes from processed food, and the added sodium that is put into that food. So, to reduce sodium intake, Richardson recommends moving in the direction of a plant-based diet.
“If someone goes to a whole food, meaning no processed food, plant-based diet, that means eating vegetables, fruits, whole grains, legumes, nuts, and seeds—no meat, no eggs, no dairy—that can lower their blood pressure about 12 millimeters of mercury, which is the same effect as a full dose of blood pressure medication,” he said.
Prioritize a good night’s sleep
Going into the night, the next habit that impacts blood pressure is sleep. Richardson said getting less than six hours of sleep a night will raise blood pressure.
“Really, trying to get seven to nine hours of restorative sleep every night will help lower the blood pressure,” he shared. A good night’s rest also supports immune health, blood sugar regulation, attention, and mental and physical well-being.
Cut back on alcohol and smoking
Another lifestyle change Richardson recommends is cutting back on alcohol and smoking.
“Generally, for heart disease or for overall health, the less alcohol you drink, the better,” he said. “If you do drink alcohol, try to limit it to one drink a day, because more than that will tend to raise blood pressure. So trying to avoid that and trying to avoid smoking will reduce your risk.”
Get your blood pressure checked
Richardson said that many Americans don’t know they have high blood pressure and only find out when they start experiencing symptoms like headaches, blurred vision, or difficulty breathing. But if you get checked before that happens, high blood pressure can be managed successfully to help you avoid serious problems later.
Amid High Blood Pressure Awareness Month, these tips offer a strong starting point for a healthier lifestyle.
If you are under a lot of stress, have a family history of high blood pressure, or simply would like to get checked, the best place to start is with your primary care provider. Get started today with the caring team at Western Washington Medical Group.
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