Changing your diet to reduce your blood pressure
The CDC estimates that one in every third adult in the U.S. has high blood pressure or hypertension. That means the about 75 million people are at risk for suffering a stroke, heart and kidney disease, and hypertensive retinopathy. The good news is that you can take steps to reduce and control your blood pressure and lower your risk for heart disease and stroke.
Making changes to your diet to reduce blood pressure is one of the most important lifestyle changes your can make in order to reduce your hypertension and keep your BP under control. Being conscious of the types of foods and drinks that you consume can really help when it comes to maintaining a healthy weight.
Staying active not only helps to keep you weight under control, but also helps to reduce stress which is another contributory factor to high blood pressure. Smoking helps to raise your BP and increase your risk for a heart attack or stroke, so, if you’re a smoker, you need to quit.
It might be easier than you think
If you’ve been diagnosed with hypertension or prehypertension, following the DASH diet can make a significant improvement in your BP. The DASH diet – Dietary Approaches to Stop Hypertension – puts the emphasis on eating fruits, vegetables, and low-fat dairy food along with moderate amounts of whole grains, fish, poultry, and nuts, and small amounts of red meat, sweets, and fats.
You’re encouraged to reduce salts in your diet while increasing the amount of nutrients such as potassium, calcium, and magnesium. Besides helping to lower your BP, the DASH diet can help to prevent osteoporosis, heart disease, stokes, and Type 2 diabetes.
Consuming excess amounts of alcohol can result in hypertension. The DASH diet recommends that you limit alcohol consumption to no more than two drinks per day for men and one drink per day for women.
The long term effects
The long term effects of hypertension are wide-ranging. High blood pressure results in progressive damage to your arteries and veins, interfering with the flow of blood throughout your body. This can lead to stroke, heart disease and/or failure, kidney failure, permanent damage to your vision, sexual dysfunction, and an increased risk for developing osteoporosis.
To reverse hypertension and reduce your risk of developing hypertensive-related health problems, adopt the DASH diet to reduce blood pressure and maintain a healthy weight. Become more active, reduce stress, and keep up with your blood pressure by monitoring it at home using the Ivy Health Labs’ wireless arm blood pressure monitor.
Our arm blood pressure monitor makes it easy for you to measure and track your blood pressure from the comfort of your home. Used in conjunction with our free app, you can record the readings on your smartphone with the option of sharing the results with your physician.
With the Ivy Health wireless arm blood pressure monitor, you can become proactive in reducing your blood pressure and keeping it under control.